Comparing Nutrients in 14 ounces Lemonade, powder, prepared with water VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Lemonade, powder, prepared with water	0%	2%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Lemonade, powder, prepared with water	Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	36% 46.6g	130g per day for Men 19-50 years
Sugars	19% 14g	51% 37g	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	3.56% 2.58g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	0% 0g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Lemonade, powder, prepared with water	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	18.3% 0.24mg	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	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	6.6% 5.95mg	235% 211mg	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	0.26% 0.04mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, powder, prepared with water	Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	20% 0.18mg	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	0.5% 0.04mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	4.3% 0.099mg	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	0% 0mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10.3% 382g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemonade, powder, prepared with water vs Oranges:

• Raw Oranges contain more Vitamin A, 87 times more Vitamin B1, more Vitamin B2, 56.4 times more Vitamin B3, 125 times more Vitamin B5, 60 times more Vitamin B6, more Vitamin B9, 35.5 times more Vitamin C and 18 times more Vitamin E than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Lemonade, powder, prepared with water vs Oranges:

• Raw Oranges contain 10 times more Calcium, 4.1 times more Copper, 10 times more Iron, 25 times more Manganese, more Phosphorus and 30.2 times more Potassium than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water and Raw Oranges have similar amounts of Magnesium and Water per 14 oz.
• Both Lemonade, powder, prepared with water as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges contain 3.4 times more Energy, 3.3 times more Carbohydrate, 2.7 times more Sugars, more Fiber and more Protein than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.