Comparing Nutrients in 14 ounces Lemonade-flavor Drink, Powder VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Valencia Oranges	Recommended Dietary Allowance
Energy	52% 1508kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	36.3% 47g	130g per day for Men 19-50 years
Sugars	532% 386g	NA	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	124% 90g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 287g	NA	g per day for Men 19-50 years
Fiber	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	0% 0g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19.2% 0.25mg	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	0% 0μg	38.7% 155μg	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	179% 161mg	214% 192mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	16.3% 0.15mg	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	8.43% 0.67mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	3.97% 0.091mg	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	56% 393mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemonade-flavor Drink, Powder vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 43.5 times more Vitamin B1, 3.6 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder and Raw Valencia Oranges have similar amounts of Vitamin C per 14 oz.
• Both Lemonade-flavor Drink, Powder as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lemonade-flavor Drink, Powder vs Valencia Oranges:

• Lemonade-flavor Drink, Powder has 1.9 times more Iron, 16.5 times more Magnesium, 5.8 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Calcium, 1.5 times more Copper, 2.1 times more Manganese, 4.6 times more Potassium and 166 times more Water than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Lemonade-flavor Drink, Powder has 7.8 times more Energy, 3.4 times more Fat, 2.8 times more Omega 3, 7.9 times more Omega 6 and 8.2 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.