Comparing Nutrients in 1 kilogram Navel Oranges VS Instant Tea, Decaffeinated, Lemon, Diet

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%

Macro Nutrients

	Navel Oranges	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Energy	17% 490kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	657% 854g	130g per day for Men 19-50 years
Sugars	117% 85g	26% 19g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	243% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	93% 1.2mg	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	85% 340μg	87.5% 350μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	133% 1.2mg	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	16.3% 1.3mg	1109% 88.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	298% 1250mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	13204% 304mg	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	33% 230mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	755% 25680mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	275% 4120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Instant Tea, Decaffeinated, Lemon, Diet per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Instant Tea, Decaffeinated, Lemon, Diet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Instant Tea, Decaffeinated, Lemon, Diet:

• 1 kilogram of Navel Oranges has more Vitamin B1 and more Vitamin C than Instant Tea, Decaffeinated, Lemon, Diet.
• While 1 kg of Instant Tea, Decaffeinated, Lemon, Diet contains 6.6 times more Vitamin B2, 9.1 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Instant Tea, Decaffeinated, Lemon, Diet provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Navel Oranges as well as Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Instant Tea, Decaffeinated, Lemon, Diet:

• 1 kilogram of Navel Oranges has 2 times more Calcium and 24.6 times more Water than Instant Tea, Decaffeinated, Lemon, Diet.
• While 1 kg of Instant Tea, Decaffeinated, Lemon, Diet contains 3.1 times more Copper, 68.2 times more Iron, 11.4 times more Magnesium, 1047.2 times more Manganese, 6.1 times more Phosphorus, 15.5 times more Potassium, more Selenium, 412 times more Sodium and 11.1 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.5 times more Sugars and more Fiber than Instant Tea, Decaffeinated, Lemon, Diet.
• While 1 kg of Instant Tea, Decaffeinated, Lemon, Diet contains 6.9 times more Energy, 6.8 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Diet provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Instant Tea, Decaffeinated, Lemon, Diet provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.