Comparing Nutrients in 7 ounces Sweetened Dried Blueberries VS Bottled Lime Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Bottled Lime Juice	3%	7%	90%

Macro Nutrients

	Sweetened Dried Blueberries	Bottled Lime Juice	Recommended Dietary Allowance
Energy	21.7% 629kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	185% 134g	3.75% 2.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39% 15g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Bottled Lime Juice	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	2.02% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	4.12% 0.054mg	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	5.95% 24μg	3.97% 16μg	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	52.5% 47.2mg	14% 12.7mg	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	31% 4.66mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Bottled Lime Juice	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	6.6% 0.06mg	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	22.3% 1.8mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	0.69% 0.016mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Blueberries vs Bottled Lime Juice:

• Sweetened Dried Blueberries have 2.8 times more Vitamin B1, 42.3 times more Vitamin B2, 7.1 times more Vitamin B3, 5.6 times more Vitamin B6, 1.5 times more Vitamin B9, 3.7 times more Vitamin C, 19.6 times more Vitamin E and 118.8 times more Vitamin K than Unsweetened Canned or Bottled Lime Juice.
• Both Sweetened Dried Blueberries as well as Unsweetened Canned or Bottled Lime Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Blueberries vs Bottled Lime Juice:

• Sweetened Dried Blueberries have 1.6 times more Calcium, 5.3 times more Copper, 3.9 times more Iron, 2.6 times more Magnesium, 3.6 times more Phosphorus, 2.9 times more Potassium, 6 times more Selenium and 8.2 times more Zinc than Unsweetened Canned or Bottled Lime Juice.
• While Unsweetened Canned or Bottled Lime Juice contains 5.3 times more Sodium and 6.3 times more Water than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Blueberries have 15.1 times more Energy, 10.9 times more Fat, 7.4 times more Omega 3, 27.1 times more Omega 6, 12 times more Carbohydrate, 49.3 times more Sugars, 18.8 times more Fiber and 10 times more Protein than Unsweetened Canned or Bottled Lime Juice.
• Both Sweetened Dried Blueberries as well as Unsweetened Canned or Bottled Lime Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.