Comparing Nutrients in 14 ounces Valencia Oranges VS Lemon juice from concentrate, bottled, REAL LEMON

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%

Macro Nutrients

	Valencia Oranges	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.33% 67.5kcal	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	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	3.9% 2.8g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.3% 0.15mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	73.2% 66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Calcium	16% 159mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	7.94% 0.071mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	2.76% 0.064mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Lemon juice from concentrate, bottled, REAL LEMON:

• Raw Valencia Oranges have 6 times more Vitamin A, 4.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.9 times more Vitamin C than Lemon juice from concentrate, bottled, REAL LEMON.

Comparing minerals per 14 ounces for Valencia Oranges vs Lemon juice from concentrate, bottled, REAL LEMON:

• Raw Valencia Oranges have 4.4 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Lemon juice from concentrate, bottled, REAL LEMON.
• While Lemon juice from concentrate, bottled, REAL LEMON contains more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.9 times more Energy, 2.7 times more Omega 3, 2.1 times more Carbohydrate, 3.6 times more Fiber and 2.2 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Raw Valencia Oranges as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.