Comparing Nutrients in 300 calories Limes VS Lime Juice

Weight per 300 calories

• Limes: 1000g
• Lime Juice: 1200g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Limes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	77.7% 101g	130g per day for Men 19-50 years
Sugars	23.3% 17g	28% 20.3g	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	10% 7.32g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.76g	g per day for Men 19-50 years
Fiber	73.7% 28g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	12.5% 7g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Limes	Lime Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	35% 0.46mg	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	20% 80μg	30% 120μg	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	323% 291mg	400% 360mg	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	14.7% 2.2mg	17.6% 2.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Limes	Lime Juice	Recommended Dietary Allowance
Calcium	33% 330mg	17% 168mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	36% 0.32mg	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	75% 6mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	3.48% 0.08mg	9.4% 0.22mg	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	25.7% 180mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	41.3% 1404mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	24% 883g	29.4% 1089g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Limes vs Lime Juice:

• Raw Limes have 1.5 times more Vitamin B5 than Raw Lime Juice.
• While Raw Lime Juice contains 1.5 times more Vitamin B9 than Raw Limes.
• Both Raw Limes and Raw Lime Juice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Limes as well as Raw Lime Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Limes vs Lime Juice:

• Raw Limes have 2 times more Calcium, 2 times more Copper, 5.6 times more Iron and 3.3 times more Selenium than Raw Lime Juice.
• While Raw Lime Juice contains 1.6 times more Magnesium, 2.7 times more Manganese and 1.4 times more Potassium than Raw Limes.
• Both Raw Limes and Raw Lime Juice have similar amounts of Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Limes have 2 times more Omega 3, 5.8 times more Fiber and 1.4 times more Protein than Raw Lime Juice.
• Both Raw Limes and Raw Lime Juice have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Limes as well as Raw Lime Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.