Comparing Nutrients in 1 pound Navel Oranges VS Lemon

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Lemon	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.7% 0.29g	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	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	15.6% 11.3g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemon	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	28% 0.36mg	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	12.5% 50μg	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	267% 240mg	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	4.54% 0.68mg	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	Lemon	Recommended Dietary Allowance
Calcium	19.5% 195mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	5.9% 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	15% 104mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lemon per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Lemon to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Lemon.
• Both Navel Oranges and Lemon provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Lemon have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Lemons Without Peel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Lemon:

• 1 pound of Navel Oranges has 1.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Lemon.
• While 1 lb of Raw Lemons Without Peel contains 4.6 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Lemon contain similar levels of Copper and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron
• 1 pound of Lemon lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Raw Lemons Without Peel lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.3 times more Carbohydrate and 3.4 times more Sugars than Lemon.
• While 1 lb of Raw Lemons Without Peel contains 1.3 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Lemons Without Peel provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.