Comparing Nutrients in 1 kilogram Navel Oranges VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Navel Oranges	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	17% 490kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	117% 85g	19.6% 14g	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	9.1% 6.6g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	28.5% 0.37mg	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	10% 40μg	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	657% 591mg	0% 0mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	43% 430mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	22.2% 0.2mg	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	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	7.4% 0.17mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lemon juice from concentrate, bottled, CONCORD per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Lemon juice from concentrate, bottled, CONCORD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Lemon juice from concentrate, bottled, CONCORD:

• 1 kilogram of Navel Oranges has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• 1 kilogram of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 1 kilogram for Navel Oranges vs Lemon juice from concentrate, bottled, CONCORD:

• 1 kilogram of Navel Oranges has 5.4 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Potassium than Lemon juice from concentrate, bottled, CONCORD.
• Both Navel Oranges and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per one kilogram.
• 1 kilogram of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Iron, Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.3 times more Carbohydrate, 6 times more Sugars and 3.4 times more Fructose than Lemon juice from concentrate, bottled, CONCORD.
• Both Raw Navel Oranges as well as Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy and Protein in one kilogram.