Comparing Nutrients in 1 pound Lemonade, powder, prepared with water VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Lemonade, powder, prepared with water	0%	2%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Lemonade, powder, prepared with water	Valencia Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	4.07% 2.95g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.3g	38g per day for Men 19-50 years
Protein	0% 0g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Lemonade, powder, prepared with water	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.38% 0.005mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.14% 0.023mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	22% 0.29mg	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	0% 0μg	44.2% 177μg	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	7.56% 6.8mg	244% 220mg	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	0.3% 0.045mg	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

	Lemonade, powder, prepared with water	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	18.6% 0.17mg	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	0.57% 0.045mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	0.2% 0.005mg	4.54% 0.1mg	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	0% 0mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	0.8% 27.2mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	12% 437g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lemonade, powder, prepared with water vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 87 times more Vitamin B1, more Vitamin B2, 54.8 times more Vitamin B3, 125 times more Vitamin B5, 63 times more Vitamin B6, more Vitamin B9 and 32.3 times more Vitamin C than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lemonade, powder, prepared with water vs Valencia Oranges:

• Raw Valencia Oranges contain 10 times more Calcium, 3.4 times more Copper, 9 times more Iron, 23 times more Manganese, more Phosphorus and 29.8 times more Potassium than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 lb.
• Both Lemonade, powder, prepared with water as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 3.5 times more Energy, more Omega 3, 3.3 times more Carbohydrate, more Fiber and more Protein than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.