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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	37.6% 27.3g	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	8.5% 6.15g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 19.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	12.8% 11.5mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.57% 263μg	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	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	0.17% 0.004mg	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	9.64% 67.5mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.96% 369g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, 40 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 16.7 times more Vitamin C than Lemonade-flavor Drink, Powder, Prepared With Water.
• Both Raw Valencia Oranges as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 10 times more Calcium, 3.4 times more Copper, 9 times more Iron, 23 times more Manganese, 2.4 times more Phosphorus and 59.7 times more Potassium than Lemonade-flavor Drink, Powder, Prepared With Water.
• While Lemonade-flavor Drink, Powder, Prepared With Water contains 1.3 times more Magnesium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Lemonade-flavor Drink, Powder, Prepared With Water have similar amounts of Water per 14 oz.
• Both Raw Valencia Oranges as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.8 times more Energy, more Omega 3, 1.7 times more Carbohydrate, more Fiber and more Protein than Lemonade-flavor Drink, Powder, Prepared With Water.
• Both Raw Valencia Oranges as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.