Comparing Nutrients in 500 calories Lemon juice from concentrate, bottled, CONCORD VS Oranges

Weight per 500 calories

• Lemon juice from concentrate, bottled, CONCORD: 2083g
• Oranges: 1064g

Raw Oranges have 2 times more energy per unit of mass than Lemon juice from concentrate, bottled, CONCORD, which is low in comparison to other foods. Lemon juice from concentrate, bottled, CONCORD having very low energy density.

Which food has more nutrients per 500 calories - Lemon juice from concentrate, bottled, CONCORD or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Lemon juice from concentrate, bottled, CONCORD	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	96% 125g	130g per day for Men 19-50 years
Sugars	41% 29.6g	137% 99g	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% 13.8g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	67% 25.5g	38g per day for Men 19-50 years
Protein	15% 8.33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, CONCORD	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	49% 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	21% 83.3μg	79.8% 319μg	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	0% 0mg	629% 566mg	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	12.8% 1.9mg	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

	Lemon juice from concentrate, bottled, CONCORD	Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	53% 0.48mg	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	15.6% 1.25mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	11.6% 0.27mg	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	26.8% 188mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	68.6% 2333mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	40.3% 604mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.88mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	53% 1958g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemon juice from concentrate, bottled, CONCORD vs Oranges:

• Lemon juice from concentrate, bottled, CONCORD has 1.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin B1, 2.1 times more Vitamin B5, 3.8 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• Both Lemon juice from concentrate, bottled, CONCORD and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Lemon juice from concentrate, bottled, CONCORD vs Oranges:

• Lemon juice from concentrate, bottled, CONCORD has 1.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, more Sodium, 2.5 times more Zinc and 2.1 times more Water than Raw Oranges.
• While Raw Oranges contain 2.6 times more Calcium than Lemon juice from concentrate, bottled, CONCORD.
• Both Lemon juice from concentrate, bottled, CONCORD and Raw Oranges have similar amounts of Copper, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 3.4 times more Sugars than Lemon juice from concentrate, bottled, CONCORD.
• Both Lemon juice from concentrate, bottled, CONCORD and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Lemon juice from concentrate, bottled, CONCORD as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.