Comparing Nutrients in 1 kilogram Oranges VS Instant Tea, Lemon, Sweetened, Powder

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Instant Tea, Lemon, Sweetened, Powder	0%	2%	98%

Macro Nutrients

	Oranges	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Energy	16.2% 470kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	758% 986g	130g per day for Men 19-50 years
Sugars	129% 94g	1314% 953g	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	63% 24g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	11.5% 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	75% 300μg	2.5% 10μg	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	591% 532mg	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	12% 1.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	146% 5840μg	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	12.5% 1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	613% 14mg	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	20% 140mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Instant Tea, Lemon, Sweetened, Powder:

• Raw Oranges have more Vitamin A, 7.9 times more Vitamin B1, more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B5, 4 times more Vitamin B6, 30 times more Vitamin B9, more Vitamin C and more Vitamin E than Instant Tea, Lemon, Sweetened, Powder.
• Both Raw Oranges as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Instant Tea, Lemon, Sweetened, Powder:

• Raw Oranges have 20 times more Calcium, 4.5 times more Copper, 3.3 times more Magnesium, 7 times more Phosphorus and 667.3 times more Water than Instant Tea, Lemon, Sweetened, Powder.
• While Instant Tea, Lemon, Sweetened, Powder contains 2.1 times more Iron and 56.4 times more Manganese than Raw Oranges.
• Both Raw Oranges and Instant Tea, Lemon, Sweetened, Powder have similar amounts of Potassium and Selenium per 1 kg.
• Both Raw Oranges as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3.4 times more Fiber and 7.8 times more Protein than Instant Tea, Lemon, Sweetened, Powder.
• While Instant Tea, Lemon, Sweetened, Powder contains 8.5 times more Energy, 8.7 times more Omega 3, 8.4 times more Carbohydrate and 10.2 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.