Comparing Nutrients in 7 ounces Lemon juice from concentrate VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Lemon juice from concentrate	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	122% 159g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	185% 134g	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	1.9% 1.4g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	39% 15g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	23.2% 0.3mg	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	4.47% 18μg	5.95% 24μg	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	31.5% 28.4mg	52.5% 47.2mg	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	3.04% 0.46mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	35.3% 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	1.5% 0.12mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	NA	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	2.55% 18mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.02% 186g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon juice from concentrate VS Sweetened Dried Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Lemon juice from concentrate versus 7 oz of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lemon juice from concentrate vs Sweetened Dried Blueberries:

• 7 oz of Sweetened Dried Blueberries contain 4.4 times more Vitamin B1, 7.5 times more Vitamin B2, 6.4 times more Vitamin B3, 4.1 times more Vitamin B6, 1.3 times more Vitamin B9, 1.7 times more Vitamin C, 10.2 times more Vitamin E and 594 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• 7 ounces of Lemon juice from concentrate have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Lemon juice from concentrate, canned or bottled as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lemon juice from concentrate vs Sweetened Dried Blueberries:

• 7 ounces of Lemon juice from concentrate have 6.3 times more Water than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 8.9 times more Copper, 15 times more Iron, 2.6 times more Magnesium, 4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Lemon juice from concentrate, canned or bottled.
• 7 ounces of Lemon juice from concentrate lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Lemon juice from concentrate, canned or bottled as well as Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweetened Dried Blueberries contain 18.6 times more Energy, 35.7 times more Fat, 27.2 times more Omega 3, 103.4 times more Omega 6, 14.2 times more Carbohydrate, 44.1 times more Sugars, 10.7 times more Fiber and 5.6 times more Protein than Lemon juice from concentrate, canned or bottled.
• 7 ounces of Lemon juice from concentrate provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein