Comparing Nutrients in 1 kilogram Navel Oranges VS Lemonade, frozen concentrate, pink

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemonade, frozen concentrate, pink	0%	3%	97%

Macro Nutrients

	Navel Oranges	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Energy	17% 490kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	376% 489g	130g per day for Men 19-50 years
Sugars	117% 85g	641% 465g	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	277% 201g	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	% 186g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 74g	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	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemonade, frozen concentrate, pink	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	27.5% 110μg	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	157% 141mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Calcium	43% 430mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	12.2% 0.11mg	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	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	6.1% 0.14mg	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	33% 230mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	13.5% 501g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lemonade, frozen concentrate, pink per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Lemonade, frozen concentrate, pink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Lemonade, frozen concentrate, pink:

• 1 kilogram of Navel Oranges has 4 times more Vitamin B1, more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5, 5.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.2 times more Vitamin C than Lemonade, frozen concentrate, pink.
• 1 kilogram of Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Lemonade, frozen concentrate, pink:

• 1 kilogram of Navel Oranges has 5.4 times more Calcium, 3.5 times more Copper, 1.6 times more Magnesium, 3.3 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Water than Lemonade, frozen concentrate, pink.
• 1 kilogram of Lemonade, frozen concentrate, pink lack sufficient amounts of Calcium, Copper, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, pink lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 7.3 times more Fiber than Lemonade, frozen concentrate, pink.
• While 1 kg of Lemonade, frozen concentrate, pink contains 3.9 times more Energy, 3.9 times more Carbohydrate, 5.5 times more Sugars and 8.9 times more Fructose than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• 1 kilogram of Lemonade, frozen concentrate, pink provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, pink provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.