Comparing Nutrients in 14 ounces Lemon Juice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Lemon Juice	Oranges with Peel	Recommended Dietary Allowance
Energy	3% 87.3kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	21% 27.4g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	6.02% 4.37g	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	% 3.93g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	47% 18g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	28.4% 0.37mg	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	20% 79.4μg	29.8% 119μg	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	171% 154mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	25% 0.23mg	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	3.97% 0.32mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	4.54% 31.8mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.9% 366g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Juice VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemon Juice versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lemon Juice vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Lemon Juice.
• 14 ounces of Lemon Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Lemon Juice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Lemon Juice vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 3.6 times more Copper, 10 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus and 1.9 times more Potassium than Raw Lemon Juice.
• Both Lemon Juice and Oranges with Peel contain similar levels of Water per 14 ounces.
• 14 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Phosphorus
• Both Raw Lemon Juice as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 2.9 times more Energy, 2.2 times more Carbohydrate, 15 times more Fiber and 3.7 times more Protein than Raw Lemon Juice.
• 14 ounces of Lemon Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Lemon Juice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.