Comparing Nutrients in 300 calories Lemon juice from concentrate VS Valencia Oranges

Weight per 300 calories

• Lemon juice from concentrate: 1765g
• Valencia Oranges: 612g

Raw Valencia Oranges have 2.9 times more energy per unit of mass than Lemon juice from concentrate, canned or bottled, which is low in comparison to other foods. Lemon juice from concentrate having very low energy density.

Which food has more nutrients per 300 calories - Lemon juice from concentrate or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Lemon juice from concentrate	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.24g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	56% 72.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	17% 12.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.5% 12.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	14% 7.94g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	29.7% 0.39mg	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	39.7% 159μg	59.7% 239μg	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	280% 252mg	330% 297mg	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	27% 4.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Valencia Oranges	Recommended Dietary Allowance
Calcium	17.6% 176mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	25% 0.23mg	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	13.2% 1.06mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	6.12% 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	22.7% 159mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	NA	55μg per day for Men 19-50 years
Sodium	28.2% 424mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	44.7% 1652g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon juice from concentrate vs Valencia Oranges:

• Lemon juice from concentrate, canned or bottled has 1.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin A, 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lemon juice from concentrate vs Valencia Oranges:

• Lemon juice from concentrate, canned or bottled has 1.4 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, more Sodium, 9.1 times more Zinc and 3.1 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Calcium than Lemon juice from concentrate, canned or bottled.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, canned or bottled has 1.4 times more Carbohydrate and 1.2 times more Protein than Raw Valencia Oranges.
• Both Lemon juice from concentrate, canned or bottled and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Fiber per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.