Comparing Nutrients in 300 calories Tea NESTEA, Black, Ready-to-drink, Lemon VS Navel Oranges

Weight per 300 calories

• Tea NESTEA, Black, Ready-to-drink, Lemon: 833g
• Navel Oranges: 612g

Raw Navel Oranges have 1.4 times more energy per unit of mass than Tea NESTEA, Black, Ready-to-drink, Lemon, which is low in comparison to other foods. Tea NESTEA, Black, Ready-to-drink, Lemon having low energy density.

Which food has more nutrients per 300 calories - Tea NESTEA, Black, Ready-to-drink, Lemon or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Tea NESTEA, Black, Ready-to-drink, Lemon	0%	0%	100%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Tea NESTEA, Black, Ready-to-drink, Lemon	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	59% 76.8g	130g per day for Men 19-50 years
Sugars	104% 75.8g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	0% 0g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	0% 0g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Tea NESTEA, Black, Ready-to-drink, Lemon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37.2% 0.48mg	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	NA	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	402% 362mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tea NESTEA, Black, Ready-to-drink, Lemon	Navel Oranges	Recommended Dietary Allowance
Calcium	2.5% 25mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	18.7% 749μg	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% 0mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2% 8.33mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	7.7% 0.18mg	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	43% 300mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4.66% 158mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	20.5% 760g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tea NESTEA, Black, Ready-to-drink, Lemon vs Navel Oranges:

Both Tea NESTEA, Black, Ready-to-drink, Lemon and Raw Navel Oranges have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Tea NESTEA, Black, Ready-to-drink, Lemon vs Navel Oranges:

• Tea NESTEA, Black, Ready-to-drink, Lemon has 6.1 times more Manganese, 2.1 times more Phosphorus, 28.6 times more Sodium and 1.4 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.5 times more Calcium, 3.6 times more Copper, more Iron, 8.1 times more Magnesium and 6.4 times more Potassium than Tea NESTEA, Black, Ready-to-drink, Lemon.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon and Raw Navel Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tea NESTEA, Black, Ready-to-drink, Lemon has 1.5 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fiber and more Protein than Tea NESTEA, Black, Ready-to-drink, Lemon.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.