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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Oranges	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	6.43% 187kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	8.12% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	299% 389g	130g per day for Men 19-50 years
Sugars	51% 37g	532% 386g	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	124% 90g	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	% 8.97g	g per day for Men 19-50 years
Sucrose	NA	% 287g	g per day for Men 19-50 years
Fiber	25% 9.53g	0% 0g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	0% 0mg	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	29.8% 119μg	0% 0μg	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	235% 211mg	179% 161mg	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	4.76% 0.71mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	11% 0.099mg	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	4.96% 0.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	156% 655mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	1.9% 0.044mg	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	7.94% 55.6mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.056% 2.06g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 43.5 times more Vitamin B1, 3.6 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C and 2.3 times more Vitamin E than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 3.6 times more Calcium, 1.8 times more Copper, 2.3 times more Manganese, 4.6 times more Potassium and 166.8 times more Water than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 1.7 times more Iron, 16.5 times more Magnesium, 7.1 times more Phosphorus and more Sodium than Raw Oranges.
• Both Raw Oranges as well as Lemonade-flavor Drink, Powder have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 8.1 times more Energy, 8.4 times more Fat, 6.3 times more Omega 3, 19.3 times more Omega 6, 8.3 times more Carbohydrate and 10.4 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Lemonade-flavor Drink, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.