Comparing Nutrients in 1 pound Navel Oranges VS Lemonade, frozen concentrate, white, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemonade, frozen concentrate, white, prepared with water	1%	1%	98%

Macro Nutrients

	Navel Oranges	Lemonade, frozen concentrate, white, prepared with water	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	62.4% 45.3g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemonade, frozen concentrate, white, prepared with water	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	0.45% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	1.18% 0.059mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	2.1% 0.027mg	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	38.6% 154μg	1.13% 4.54μg	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	298% 268mg	19.7% 17.7mg	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	4.54% 0.68mg	0.3% 0.045mg	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	Lemonade, frozen concentrate, white, prepared with water	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	10.6% 0.095mg	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	7.37% 0.59mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	0.99% 0.023mg	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	15% 104mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lemonade, frozen concentrate, white, prepared with water per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Lemonade, frozen concentrate, white, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Lemonade, frozen concentrate, white, prepared with water:

• 1 pound of Navel Oranges has 11.3 times more Vitamin B1, 2.4 times more Vitamin B2, 26.6 times more Vitamin B3, 20.1 times more Vitamin B5, 13.2 times more Vitamin B6, 34 times more Vitamin B9 and 15.2 times more Vitamin C than Lemonade, frozen concentrate, white, prepared with water.
• 1 pound of Lemonade, frozen concentrate, white, prepared with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, white, prepared with water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Lemonade, frozen concentrate, white, prepared with water:

• 1 pound of Navel Oranges has 10.8 times more Calcium, 1.9 times more Copper, 5.5 times more Magnesium, 11.5 times more Phosphorus and 11.1 times more Potassium than Lemonade, frozen concentrate, white, prepared with water.
• Both Navel Oranges and Lemonade, frozen concentrate, white, prepared with water contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron
• 1 pound of Lemonade, frozen concentrate, white, prepared with water lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, white, prepared with water lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.2 times more Carbohydrate and more Fiber than Lemonade, frozen concentrate, white, prepared with water.
• Both Navel Oranges and Lemonade, frozen concentrate, white, prepared with water offer comparable quantities of Sugars per one pound.
• 1 pound of Lemonade, frozen concentrate, white, prepared with water provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, white, prepared with water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.