Comparing Nutrients in 500 calories Lemon VS Lemon Juice

Weight per 500 calories

• Lemon: 1724g
• Lemon Juice: 2273g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	121% 157g	130g per day for Men 19-50 years
Sugars	59.5% 43g	79% 57.3g	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	34.5% 25g	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	% 22.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.77g	g per day for Men 19-50 years
Fiber	127% 48.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	34% 19g	14.2% 7.95g	56g per day for Men 19-50 years

Vitamins

	Lemon	Lemon Juice	Recommended Dietary Allowance
Vitamin A	1.9% 17.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.28mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	80.4% 1.05mg	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	47.4% 190μg	114% 455μg	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	1015% 914mg	977% 880mg	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	17.2% 2.6mg	22.7% 3.4mg	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	45% 448mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	40.4% 0.36mg	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	129% 10.3mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	12% 0.27mg	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	39.4% 276mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	70% 2379mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	4.13% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	41.5% 1534g	56.7% 2098g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Lemons Without Peel as well as Raw Lemon Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.