Comparing Nutrients in 1 kilogram Oranges with Peel VS Diet Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Diet Lemon Instant Tea	4%	0%	96%

Macro Nutrients

	Oranges with Peel	Diet Lemon Instant Tea	Recommended Dietary Allowance
Energy	21.7% 630kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.1g	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	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Diet Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	0.77% 0.01mg	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	0% 0μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Diet Lemon Instant Tea	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	11% 0.1mg	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	100% 8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	31.4% 220mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	27% 994g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Diet Lemon Instant Tea per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Diet Lemon Instant Tea:

• 1 kilogram of Oranges with Peel has more Vitamin B1, 25 times more Vitamin B2, 25 times more Vitamin B3, 41.3 times more Vitamin B5, 93 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Diet Lemon Instant Tea.
• 1 kilogram of Diet Lemon Instant Tea have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Diet Lemon Instant Tea have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Diet Lemon Instant Tea:

• 1 kilogram of Oranges with Peel has 23.3 times more Calcium, 5.7 times more Copper, 16 times more Iron, 7 times more Magnesium, 22 times more Phosphorus and 14 times more Potassium than Diet Lemon Instant Tea.
• Both Oranges with Peel and Diet Lemon Instant Tea contain similar levels of Water per one kilogram.
• 1 kilogram of Diet Lemon Instant Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Diet Lemon Instant Tea lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 31.5 times more Energy, 35.2 times more Carbohydrate, more Fiber and 65 times more Protein than Diet Lemon Instant Tea.
• 1 kilogram of Diet Lemon Instant Tea provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Raw Oranges with Peel as well as Diet Lemon Instant Tea provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.