Comparing Nutrients in 14 ounces Limes VS Lime Juice

Macros Ratio

	Protein	Fat	Carbs
Limes	6%	4%	90%
Lime Juice	5%	2%	93%

Macro Nutrients

	Limes	Lime Juice	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	9.25% 6.7g	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	3.34% 2.42g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	29.2% 11g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Limes	Lime Juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.27% 0.099mg	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	4.96% 0.79mg	3.52% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.6% 0.15mg	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	7.94% 31.8μg	9.92% 39.7μg	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	128% 115mg	132% 119mg	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	5.82% 0.87mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Limes	Lime Juice	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	12% 0.11mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	3.1% 0.071mg	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	10.2% 71.4mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	13.7% 464mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.74% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Limes vs Lime Juice:

• Raw Limes have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Lime Juice.
• Both Raw Limes and Raw Lime Juice have similar amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 14 oz.
• Both Raw Limes as well as Raw Lime Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Limes vs Lime Juice:

• Raw Limes have 2.4 times more Calcium, 2.4 times more Copper, 6.7 times more Iron, 1.3 times more Phosphorus and 1.4 times more Zinc than Raw Lime Juice.
• While Raw Lime Juice contains 1.3 times more Magnesium than Raw Limes.
• Both Raw Limes and Raw Lime Juice have similar amounts of Potassium and Water per 14 oz.
• Both Raw Limes as well as Raw Lime Juice have insufficient amounts of Manganese and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Limes have 2.4 times more Omega 3, 1.3 times more Carbohydrate, 7 times more Fiber and 1.7 times more Protein than Raw Lime Juice.
• Both Raw Limes and Raw Lime Juice have similar amounts of Energy and Sugars per 14 oz.
• Both Raw Limes as well as Raw Lime Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.