Comparing Nutrients in 1 kilogram Navel Oranges VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Navel Oranges	Lemon Juice	Recommended Dietary Allowance
Energy	17% 490kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	53% 69g	130g per day for Men 19-50 years
Sugars	117% 85g	34.8% 25g	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	15% 11g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 4.3g	g per day for Men 19-50 years
Fiber	58% 22g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemon Juice	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	35.4% 0.46mg	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	50% 200μg	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	430% 387mg	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	10% 1.5mg	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	Lemon Juice	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	17.8% 0.16mg	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	10% 0.8mg	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	5.2% 0.12mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Lemon Juice:

• Raw Navel Oranges have more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Lemon Juice.
• Both Raw Navel Oranges and Raw Lemon Juice have similar amounts of Vitamin E per 1 kg.
• Both Raw Navel Oranges as well as Raw Lemon Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Lemon Juice:

• Raw Navel Oranges have 7.2 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus and 1.6 times more Potassium than Raw Lemon Juice.
• Both Raw Navel Oranges and Raw Lemon Juice have similar amounts of Water per 1 kg.
• Both Raw Navel Oranges as well as Raw Lemon Juice have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 2.2 times more Energy, 1.8 times more Carbohydrate, 3.4 times more Sugars, 2 times more Fructose, 7.3 times more Fiber and 2.6 times more Protein than Raw Lemon Juice.
• Both Raw Navel Oranges as well as Raw Lemon Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.