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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Fresh Orange juice	Unsweetened Lemon Instant Tea	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	24.3% 0.32mg	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	21.6% 86.5μg	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	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	0.85% 0.13mg	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	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	52% 0.47mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	1890% 43.5mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	144% 4895mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.16% 6.1g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Fresh Orange juice have 5.3 times more Vitamin B1 and more Vitamin C than Unsweetened Lemon Instant Tea.
• While 5 oz of Unsweetened Lemon Instant Tea contain 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 Raw Orange juice.
• 5 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Orange juice as well as Unsweetened Lemon Instant Tea 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 Unsweetened Lemon Instant Tea:

• 5 ounces of Fresh Orange juice have 20.5 times more Water than Unsweetened Lemon Instant Tea.
• While 5 oz of Unsweetened Lemon Instant Tea contain 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 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 1.9 times more Sugars than Unsweetened Lemon Instant Tea.
• While 5 oz of Unsweetened Lemon Instant Tea contain 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 Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in five ounces.