Comparing Nutrients in 14 ounces Valencia Oranges VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Valencia Oranges	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	6.7% 194kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.84% 0.31g	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	240% 312g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	52.2% 20g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Unsweetened Lemon Instant Tea	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	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	206% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	68% 0.89mg	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	60.5% 242μg	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	0% 0mg	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	2.4% 0.36mg	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	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	16% 159mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	146% 1.3mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	131% 552mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	5292% 122mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	403% 13705mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Unsweetened Lemon Instant Tea:

• Raw Valencia Oranges have more Vitamin A, 5.1 times more Vitamin B1 and more Vitamin C than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 14 times more Vitamin B2, 22.5 times more Vitamin B3, 10.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Unsweetened Lemon Instant Tea:

• Raw Valencia Oranges have 1.4 times more Calcium and 20.1 times more Water than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 8.9 times more Copper, 8.3 times more Iron, 13.9 times more Magnesium, 1333.5 times more Manganese, 6.3 times more Phosphorus, 19.3 times more Potassium, more Sodium and 16.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Unsweetened Lemon Instant Tea contains 7 times more Energy, 2.1 times more Omega 3, 6.6 times more Carbohydrate, 2 times more Fiber and 7.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Unsweetened Lemon Instant Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.