Comparing Nutrients in 500 calories Unsweetened Lemon Instant Tea VS Valencia Oranges

Weight per 500 calories

• Unsweetened Lemon Instant Tea: 145g
• Valencia Oranges: 1020g

Unsweetened Lemon Instant Tea has 7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Unsweetened Lemon Instant Tea or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	93% 121g	130g per day for Men 19-50 years
Sugars	9.04% 6.55g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.25g	67% 25.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.05% 0.025mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.2% 0.81mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	49.5% 0.64mg	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	22% 88.4μg	99% 398μg	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	0% 0mg	550% 495mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.06% 40.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	42% 0.38mg	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	13.6% 1.1mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	1933% 44.4mg	10.2% 0.23mg	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% 155mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	147% 5004mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Lemon Instant Tea vs Valencia Oranges:

• Unsweetened Lemon Instant Tea has 2 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 36 times more Vitamin B1, 2 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Unsweetened Lemon Instant Tea vs Valencia Oranges:

• Unsweetened Lemon Instant Tea has 1.3 times more Copper, 2 times more Magnesium, 189.4 times more Manganese, 2.7 times more Potassium, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.1 times more Calcium and 141.4 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Valencia Oranges have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 3.4 times more Omega 3 and 3.5 times more Fiber than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Unsweetened Lemon Instant Tea as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.