Comparing Nutrients in 5 ounces Unsweetened Lemon Instant Tea VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Fresh Orange juice	Recommended Dietary Allowance
Energy	17% 489kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.6% 111g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	4.36% 0.057mg	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	21.6% 86.5μg	10.6% 42.5μg	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	78.7% 71mg	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	0.85% 0.13mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	6.93% 0.062mg	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	13.3% 1.06mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1890% 43.5mg	0.86% 0.02mg	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	21.7% 152mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	144% 4895mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Lemon Instant Tea VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Unsweetened Lemon Instant Tea versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Unsweetened Lemon Instant Tea vs Fresh Orange juice:

• 5 ounces of Unsweetened Lemon Instant Tea have 18.6 times more Vitamin B2, 15.4 times more Vitamin B3, 13.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 2 times more Vitamin B9 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 5.3 times more Vitamin B1 and more Vitamin C than Unsweetened Lemon Instant Tea.
• 5 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unsweetened Lemon Instant Tea as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Unsweetened Lemon Instant Tea vs Fresh Orange juice:

• 5 ounces of Unsweetened Lemon Instant Tea have 2.5 times more Calcium, 7.5 times more Copper, 3.8 times more Iron, 12.6 times more Magnesium, 2190.7 times more Manganese, 6.3 times more Phosphorus, 17.3 times more Potassium, 30 times more Selenium, 55 times more Sodium and 19.6 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 20.5 times more Water than Unsweetened Lemon Instant Tea.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Unsweetened Lemon Instant Tea have 7.7 times more Energy, 3 times more Omega 3, 7.6 times more Carbohydrate, 25 times more Fiber and 10.6 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.9 times more Sugars than Unsweetened Lemon Instant Tea.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Lemon Instant Tea as well as Raw Orange juice provide inadequate amounts of Omega 6 in five ounces.