Comparing Nutrients in 1 pound Lemon VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Lemon	Oranges	Recommended Dietary Allowance
Energy	4.54% 132kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	58.5% 42.4g	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	33.4% 12.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	8.9% 5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Lemon	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21% 0.27mg	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	12.5% 50μg	34% 136μg	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	267% 240mg	268% 241mg	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	4.54% 0.68mg	5.44% 0.82mg	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

	Lemon	Oranges	Recommended Dietary Allowance
Calcium	11.8% 118mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	22.7% 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	34% 2.72mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	4.93% 0.11mg	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	10.4% 72.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 404g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lemon vs Oranges:

• Raw Lemons Without Peel have 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Oranges have similar amounts of Vitamin C and Vitamin E per 1 lb.
• Both Raw Lemons Without Peel as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Lemon vs Oranges:

• Raw Lemons Without Peel have 6 times more Iron than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 1.3 times more Potassium than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Oranges have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 1 lb.
• Both Raw Lemons Without Peel as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lemons Without Peel have 3.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Energy, 1.3 times more Carbohydrate and 3.7 times more Sugars than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Raw Oranges have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Lemons Without Peel as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.