Comparing Nutrients in 1 kilogram Fresh Orange juice VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Fresh Orange juice	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	15.5% 450kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	604% 785g	130g per day for Men 19-50 years
Sugars	116% 84g	62.3% 45.2g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	132% 50g	38g per day for Men 19-50 years
Protein	12.5% 7g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	429% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	386% 61.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	520% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	172% 2.23mg	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	75% 300μg	153% 610μg	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	556% 500mg	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	2.67% 0.4mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	368% 3.3mg	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	25% 2mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	331% 1390mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	13335% 307mg	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	24.3% 170mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	1016% 34530mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	24% 883g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Unsweetened Lemon Instant Tea per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Unsweetened Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Unsweetened Lemon Instant Tea:

• 1 kilogram of Fresh Orange juice has 5.3 times more Vitamin B1 and more Vitamin C than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 18.6 times more Vitamin B2, 15.4 times more Vitamin B3, 13.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Orange juice.
• 1 kilogram of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Orange juice as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Unsweetened Lemon Instant Tea:

• 1 kilogram of Fresh Orange juice has 20.5 times more Water than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 2.5 times more Calcium, 7.5 times more Copper, 3.8 times more Iron, 12.6 times more Magnesium, 2190.7 times more Manganese, 6.3 times more Phosphorus, 17.3 times more Potassium, 30 times more Selenium, 55 times more Sodium and 19.6 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.9 times more Sugars than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 7.7 times more Energy, 3 times more Omega 3, 7.6 times more Carbohydrate, 25 times more Fiber and 10.6 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in one kilogram.