Comparing Nutrients in 500 calories Oranges with Peel VS Instant Tea, Lemon, Sweetened, Prepared With Water

Weight per 500 calories

• Oranges with Peel: 794g
• Instant Tea, Lemon, Sweetened, Prepared With Water: 1429g

Oranges with Peel have 1.8 times more energy per 100g than Instant Tea, Lemon, Sweetened, Prepared With Water. It has low energy density when compared to other foods. Instant Tea, Lemon, Sweetened, Prepared With Water having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Instant Tea, Lemon, Sweetened, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Instant Tea, Lemon, Sweetened, Prepared With Water	0%	2%	98%

Macro Nutrients

	Oranges with Peel	Instant Tea, Lemon, Sweetened, Prepared With Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	164% 119g	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	94% 35.7g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	0.26% 0.14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Instant Tea, Lemon, Sweetened, Prepared With Water	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	0.98% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	1.1% 0.014mg	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	59.5% 238μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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

	Oranges with Peel	Instant Tea, Lemon, Sweetened, Prepared With Water	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	41.4% 1654μg	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	79.4% 6.35mg	3.57% 0.29mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	NA	77% 1.77mg	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	25% 175mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	17.7% 653g	35.2% 1303g	3700g per day for Men 19-50 years

Oranges With Peel VS Instant Tea, Lemon, Sweetened, Prepared With Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Instant Tea, Lemon, Sweetened, Prepared With Water?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Instant Tea, Lemon, Sweetened, Prepared With Water:

• 500 calories of Oranges with Peel have more Vitamin A, 55.6 times more Vitamin B1, more Vitamin B2, 25.3 times more Vitamin B3, more Vitamin B5, 51.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Tea, Lemon, Sweetened, Prepared With Water.
• 500 calories of Instant Tea, Lemon, Sweetened, Prepared With Water have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Instant Tea, Lemon, Sweetened, Prepared With Water have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Instant Tea, Lemon, Sweetened, Prepared With Water:

• 500 calories of Oranges with Peel have 19.4 times more Calcium, 4.5 times more Copper, 22.2 times more Iron, 7.8 times more Magnesium, more Phosphorus, 7.3 times more Potassium and 3.9 times more Selenium than Instant Tea, Lemon, Sweetened, Prepared With Water.
• While 500 kcal of Instant Tea, Lemon, Sweetened, Prepared With Water contain 2 times more Water than Raw Oranges with Peel .
• 500 calories of Instant Tea, Lemon, Sweetened, Prepared With Water lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Instant Tea, Lemon, Sweetened, Prepared With Water lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 25 times more Fiber and 72.2 times more Protein than Instant Tea, Lemon, Sweetened, Prepared With Water.
• Both Oranges with Peel and Instant Tea, Lemon, Sweetened, Prepared With Water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Instant Tea, Lemon, Sweetened, Prepared With Water provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Instant Tea, Lemon, Sweetened, Prepared With Water provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.