Comparing Nutrients in 5 ounces Fresh Orange juice VS Instant Tea, Decaffeinated, Lemon, Diet

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%

Macro Nutrients

	Fresh Orange juice	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	93% 121g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3.68% 2.66g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	0% 0g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	13% 0.17mg	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	10.6% 42.5μg	12.4% 49.6μg	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	78.7% 71mg	0% 0mg	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	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	19% 0.17mg	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	3.54% 0.28mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	1872% 43mg	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	3.44% 24mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Instant Tea, Decaffeinated, Lemon, Diet per 5 oz

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

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

• 5 ounces of Fresh Orange juice have more Vitamin B1 and more Vitamin C than Instant Tea, Decaffeinated, Lemon, Diet.
• While 5 oz of Instant Tea, Decaffeinated, Lemon, Diet contain 11.2 times more Vitamin B2, 9.7 times more Vitamin B3, 8.1 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Instant Tea, Decaffeinated, Lemon, Diet provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Orange juice as well as Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Instant Tea, Decaffeinated, Lemon, Diet:

• 5 ounces of Fresh Orange juice have 25.2 times more Water than Instant Tea, Decaffeinated, Lemon, Diet.
• While 5 oz of Instant Tea, Decaffeinated, Lemon, Diet contain 1.9 times more Calcium, 2.7 times more Copper, 44.4 times more Iron, 11.4 times more Magnesium, 2169.3 times more Manganese, 8.2 times more Phosphorus, 12.8 times more Potassium, 18 times more Selenium, 412 times more Sodium and 17.8 times more Zinc than Raw Orange juice.
• 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 Fresh Orange juice have 4.5 times more Sugars than Instant Tea, Decaffeinated, Lemon, Diet.
• While 5 oz of Instant Tea, Decaffeinated, Lemon, Diet contain 7.5 times more Energy, 8.2 times more Carbohydrate and 4.7 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy and Protein
• Both Raw Orange juice as well as Instant Tea, Decaffeinated, Lemon, Diet provide inadequate amounts of Omega 3, Omega 6 and Fiber in five ounces.