Comparing Nutrients in 100 grams Lemon Peel VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Lemon Peel	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	1.62% 47kcal	11% 317kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	61.5% 80g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	93% 67.5g	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	28% 10.6g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	11.7% 0.15mg	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	3.25% 13μg	3% 12μg	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	143% 129mg	26.4% 24mg	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	1.67% 0.25mg	15.7% 2.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49.5% 59.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	17.8% 0.16mg	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	10% 0.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	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	1.7% 12mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Lemon Peel vs Sweetened Dried Blueberries:

• Raw Lemon Peel has 5.4 times more Vitamin C than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 9.4 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Raw Lemon Peel and Sweetened Dried Blueberries have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Lemon Peel as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Lemon Peel vs Sweetened Dried Blueberries:

• Raw Lemon Peel has 7.1 times more Calcium and 5.5 times more Water than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 1.7 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Raw Lemon Peel.
• Both Raw Lemon Peel and Sweetened Dried Blueberries have similar amounts of Iron, Magnesium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Lemon Peel has 1.4 times more Fiber than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 6.7 times more Energy, 8.3 times more Fat, 6.3 times more Omega 3, 18 times more Omega 6, 5 times more Carbohydrate, 16.2 times more Sugars and 1.7 times more Protein than Raw Lemon Peel.
• Both Raw Lemon Peel as well as Sweetened Dried Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.