Comparing Nutrients in 300 calories Lemonade, powder, prepared with water VS Florida Oranges

Weight per 300 calories

• Lemonade, powder, prepared with water: 2143g
• Florida Oranges: 652g

Raw Florida Oranges have 3.3 times more energy per unit of mass than Lemonade, powder, prepared with water, which is low in comparison to other foods. Lemonade, powder, prepared with water having very low energy density.

Which food has more nutrients per 300 calories - Lemonade, powder, prepared with water or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Lemonade, powder, prepared with water	0%	2%	98%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Lemonade, powder, prepared with water	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	58% 75.3g	130g per day for Men 19-50 years
Sugars	103% 75g	82.2% 59.6g	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	19.2% 14g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 59g	NA	g per day for Men 19-50 years
Fiber	0% 0g	41% 15.7g	38g per day for Men 19-50 years
Protein	0% 0g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Lemonade, powder, prepared with water	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.021mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.67% 0.11mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.86% 0.043mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.65% 0.021mg	25.6% 0.33mg	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	27.7% 111μg	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	35.7% 32mg	326% 293mg	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	1.43% 0.21mg	7.83% 1.17mg	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

	Lemonade, powder, prepared with water	Florida Oranges	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	28.3% 0.25mg	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	2.68% 0.21mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	0.93% 0.021mg	6.8% 0.16mg	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	0% 0mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	8.57% 129mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	55.7% 2063g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemonade, powder, prepared with water vs Florida Oranges:

• Raw Florida Oranges contain more Vitamin A, 30.4 times more Vitamin B1, more Vitamin B2, 24.3 times more Vitamin B3, 38 times more Vitamin B5, 15.5 times more Vitamin B6, more Vitamin B9, 9.1 times more Vitamin C and 5.5 times more Vitamin E than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Lemonade, powder, prepared with water vs Florida Oranges:

• Lemonade, powder, prepared with water has 3.3 times more Magnesium, more Sodium and 3.6 times more Water than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.3 times more Calcium, 2.7 times more Iron, 7.3 times more Manganese, more Phosphorus, 8.6 times more Potassium, more Selenium and 2.4 times more Zinc than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water and Raw Florida Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lemonade, powder, prepared with water has 1.3 times more Sugars than Raw Florida Oranges.
• While Raw Florida Oranges contain more Omega 3, more Fiber and more Protein than Lemonade, powder, prepared with water.
• Both Lemonade, powder, prepared with water and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Lemonade, powder, prepared with water as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.