Comparing Nutrients in 14 ounces Valencia Oranges VS Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Instant Tea	26%	0%	74%

Macro Nutrients

	Valencia Oranges	Instant Tea	Recommended Dietary Allowance
Energy	6.7% 194kcal	43% 1250kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0% 0g	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	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.93% 0.16g	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	179% 233g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	88.8% 33.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	143% 80.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	301% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	268% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	360% 18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	109% 1.4mg	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	102% 409μg	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	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	Instant Tea	Recommended Dietary Allowance
Calcium	16% 159mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	243% 2.2mg	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	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	22951% 528mg	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	136% 949mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	705% 23972mg	3400mg per day for Men 19-50 years
Selenium	NA	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.55% 20.2g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1 and more Vitamin C than Unsweetened Instant Tea Powder.
• While Unsweetened Instant Tea Powder contains 24.6 times more Vitamin B2, 39.4 times more Vitamin B3, 18.1 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Unsweetened Instant Tea Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 17 times more Water than Unsweetened Instant Tea Powder.
• While Unsweetened Instant Tea Powder contains 3 times more Calcium, 14.9 times more Copper, 25.1 times more Iron, 27.2 times more Magnesium, 5782.6 times more Manganese, 14.1 times more Phosphorus, 33.7 times more Potassium, more Sodium and 28.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Unsweetened Instant Tea Powder contains 6.4 times more Energy, 5.1 times more Omega 3, 4.9 times more Carbohydrate, 3.4 times more Fiber and 19.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Unsweetened Instant Tea Powder have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.