Comparing Nutrients in 300 calories Lemonade-flavor Drink, Powder VS Oranges with Peel

Weight per 300 calories

• Lemonade-flavor Drink, Powder: 79g
• Oranges with Peel: 476g

Lemonade-flavor Drink, Powder has 6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Lemonade-flavor Drink, Powder or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	106% 76.7g	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	24.7% 18g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.13% 0.002mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.67% 0.009mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	35.7% 143μg	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	35.6% 32mg	376% 338mg	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	0.42% 0.063mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.87% 8.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	30% 0.27mg	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	1.68% 0.13mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	0.38% 0.009mg	NA	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	11% 78mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.91% 30.8mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0.43% 0.24μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	0.22% 0.024mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.011% 0.41g	10.6% 392g	3700g per day for Men 19-50 years

Lemonade-flavor Drink, Powder VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lemonade-flavor Drink, Powder or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Lemonade-flavor Drink, Powder vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 301.6 times more Vitamin B1, 27.4 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 10.5 times more Vitamin C than Lemonade-flavor Drink, Powder.
• 300 calories of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Lemonade-flavor Drink, Powder as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Lemonade-flavor Drink, Powder vs Oranges with Peel :

• 300 calories of Lemonade-flavor Drink, Powder have 2 times more Magnesium and 10.8 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 38.4 times more Calcium, 13.8 times more Copper, 28.4 times more Iron, 1.3 times more Phosphorus, 30.3 times more Potassium, 14.1 times more Selenium and 954.6 times more Water than Lemonade-flavor Drink, Powder.
• 300 calories of Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium, Copper, Iron, Potassium and Selenium
• Both Lemonade-flavor Drink, Powder as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein
• Both Lemonade-flavor Drink, Powder as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.