Comparing Nutrients in 300 calories Lemon VS Lemon Juice

Weight per 300 calories

• Lemon: 1035g
• Lemon Juice: 1364g

Lemon has 1.3 times more energy per 100g than Lemon Juice. It has very low energy density when compared to other foods. Raw Lemon Juice having very low energy density.

Which food has more nutrients per 300 calories - Lemon or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	72.4% 94g	130g per day for Men 19-50 years
Sugars	35.7% 26g	47.4% 34.4g	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	20.7% 15g	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	% 13.5g	g per day for Men 19-50 years
Sucrose	NA	% 5.86g	g per day for Men 19-50 years
Fiber	76.2% 29g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	8.52% 4.77g	56g per day for Men 19-50 years

Vitamins

	Lemon	Lemon Juice	Recommended Dietary Allowance
Vitamin A	1.15% 10.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.47% 1.03mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.97mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	48.3% 0.63mg	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	28.4% 114μg	68% 273μg	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	609% 548mg	586% 528mg	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	10.3% 1.55mg	13.6% 2.05mg	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	27% 269mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	24.2% 0.22mg	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	77.6% 6.2mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	19.7% 82.8mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	7.1% 0.16mg	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	23.6% 166mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42% 1428mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	2.48% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	25% 920g	34% 1259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon vs Lemon Juice:

• Raw Lemons Without Peel have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Lemon Juice.
• While Raw Lemon Juice contains 2.4 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Lemon Juice have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 300 kcal.
• Both Raw Lemons Without Peel as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Lemon vs Lemon Juice:

• Raw Lemons Without Peel have 3.3 times more Calcium, 1.8 times more Copper, 5.7 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus and 3 times more Selenium than Raw Lemon Juice.
• While Raw Lemon Juice contains 1.4 times more Water than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Lemon Juice have similar amounts of Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Lemons Without Peel have 2.2 times more Omega 3, 4 times more Omega 6, 7.1 times more Fiber and 2.4 times more Protein than Raw Lemon Juice.
• While Raw Lemon Juice contains 1.3 times more Sugars than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Lemon Juice have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Lemons Without Peel as well as Raw Lemon Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.