Comparing Nutrients in 14 ounces Lemon VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Lemon	Lemon Juice	Recommended Dietary Allowance
Energy	3.97% 115kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	21% 27.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	13.8% 10g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.02% 4.37g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.93g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Lemon	Lemon Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	234% 210mg	171% 154mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Lemon Juice	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	7.06% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.8% 2.4mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	2.07% 0.048mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemon vs Lemon Juice:

• Raw Lemons Without Peel have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Lemon Juice.
• While Raw Lemon Juice contains 1.8 times more Vitamin B9 than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Lemon Juice have similar amounts of Vitamin E per 14 oz.
• Both Raw Lemons Without Peel as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Lemon vs Lemon Juice:

• Raw Lemons Without Peel have 4.3 times more Calcium, 2.3 times more Copper, 7.5 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus and 1.3 times more Potassium than Raw Lemon Juice.
• Both Raw Lemons Without Peel and Raw Lemon Juice have similar amounts of Water per 14 oz.
• Both Raw Lemons Without Peel as well as Raw Lemon Juice have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lemons Without Peel have 1.3 times more Energy, 2.9 times more Omega 3, 1.4 times more Carbohydrate, 9.3 times more Fiber and 3.1 times more Protein than Raw Lemon Juice.
• Both Raw Lemons Without Peel and Raw Lemon Juice have similar amounts of Sugars per 14 oz.
• Both Raw Lemons Without Peel as well as Raw Lemon Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.