Comparing Nutrients in 14 ounces Lemonade, frozen concentrate, white VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Lemonade, frozen concentrate, white	0%	3%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Lemonade, frozen concentrate, white	Navel Oranges	Recommended Dietary Allowance
Energy	27% 778kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	243% 176g	46.5% 33.7g	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	99% 71.4g	12.3% 8.93g	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	% 64.7g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 38.5g	% 17g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	23% 8.73g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Lemonade, frozen concentrate, white	Navel 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	6.6% 0.079mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	24% 0.31mg	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	6.95% 27.8μg	33.7% 135μg	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	57.8% 52mg	261% 235mg	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	2.4% 0.36mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, frozen concentrate, white	Navel Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	17% 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	4.47% 0.36mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	5% 0.12mg	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	3.97% 27.8mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.26% 195g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemonade, frozen concentrate, white vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B1, more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9, 4.5 times more Vitamin C and 1.7 times more Vitamin E than Lemonade, frozen concentrate, white.
• Both Lemonade, frozen concentrate, white as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Lemonade, frozen concentrate, white vs Navel Oranges:

• Raw Navel Oranges contain 6.1 times more Calcium, 3 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Water than Lemonade, frozen concentrate, white.
• Both Lemonade, frozen concentrate, white as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Lemonade, frozen concentrate, white has 4 times more Energy, 1.9 times more Omega 3, 4 times more Carbohydrate, 5.2 times more Sugars and 8 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.3 times more Fiber and 4.1 times more Protein than Lemonade, frozen concentrate, white.
• Both Lemonade, frozen concentrate, white as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.