Comparing Nutrients in 1 kilogram Lemon juice from concentrate VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Lemon juice from concentrate	Valencia Oranges	Recommended Dietary Allowance
Energy	5.86% 170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	91% 119g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	9.66% 7g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	65.8% 25g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	48.5% 0.63mg	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	22.5% 90μg	98% 390μg	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	159% 143mg	539% 485mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	41% 0.37mg	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	7.5% 0.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	10% 0.23mg	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	13% 90mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.3% 936g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lemon juice from concentrate vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, 4.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.4 times more Vitamin C than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lemon juice from concentrate vs Valencia Oranges:

• Lemon juice from concentrate, canned or bottled has more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 2.9 times more Energy, 2.7 times more Omega 3, 2.1 times more Carbohydrate, 3.6 times more Fiber and 2.3 times more Protein than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.