Comparing Nutrients in 500 calories Valencia Oranges VS Lemonade-flavor Drink, Powder

Weight per 500 calories

• Valencia Oranges: 1020g
• Lemonade-flavor Drink, Powder: 132g

Lemonade-flavor Drink, Powder has 7.8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Lemonade-flavor Drink, Powder?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Valencia Oranges	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	176% 128g	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	41% 30g	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	% 2.97g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	0.22% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	0% 0mg	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	99% 398μg	0% 0μg	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	550% 495mg	59.4% 53.4mg	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	NA	0.7% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	41% 408mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	3.65% 0.033mg	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	11.5% 0.92mg	2.8% 0.22mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	51.7% 217mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	0.63% 0.014mg	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	24.8% 173mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	1.5% 51.3mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.39μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	0.36% 0.039mg	11mg per day for Men 19-50 years
Water	24% 881g	0.018% 0.68g	3700g per day for Men 19-50 years

Valencia Oranges VS Lemonade-flavor Drink, Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Lemonade-flavor Drink, Powder?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Lemonade-flavor Drink, Powder:

• 500 calories of Valencia Oranges have more Vitamin A, 337.3 times more Vitamin B1, 28.2 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 9.3 times more Vitamin C than Lemonade-flavor Drink, Powder.
• 500 calories of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Lemonade-flavor Drink, Powder:

• 500 calories of Valencia Oranges have 28.2 times more Calcium, 11.5 times more Copper, 4.1 times more Iron, 16.2 times more Manganese, 1.3 times more Phosphorus, 35.6 times more Potassium and 1287.6 times more Water than Lemonade-flavor Drink, Powder.
• While 500 kcal of Lemonade-flavor Drink, Powder contain 2.1 times more Magnesium and more Sodium than Raw Valencia Oranges.
• 500 calories of Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium, Copper, Iron, Manganese and Potassium
• Both Raw Valencia Oranges as well as Lemonade-flavor Drink, Powder lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 2.8 times more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Valencia Oranges and Lemonade-flavor Drink, Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Lemonade-flavor Drink, Powder provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Valencia Oranges as well as Lemonade-flavor Drink, Powder provide inadequate amounts of Omega 6 in 500 calories.