Comparing Nutrients in 5 ounces Florida Oranges VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Florida Oranges	Powder Lemonade	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	106% 138g	130g per day for Men 19-50 years
Sugars	18% 13g	185% 134g	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	34.2% 25g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	2.83% 0.037mg	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	6.02% 24μg	2.13% 8.5μg	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	71% 63.8mg	63% 56.6mg	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	1.7% 0.26mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Powder Lemonade	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.1% 0.064mg	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	1.6% 0.13mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	83.4% 350mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	0.99% 0.023mg	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	2.43% 17mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.055% 2.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Powder Lemonade per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Powder Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Powder Lemonade:

• 5 ounces of Florida Oranges have 6.7 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Powder Lemonade.
• Both Florida Oranges and Powder Lemonade provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Florida Oranges as well as Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Powder Lemonade:

• 5 ounces of Florida Oranges have 2.2 times more Calcium and 60.9 times more Water than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 2.1 times more Iron, 24.7 times more Magnesium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Powder Lemonade contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron
• Both Raw Florida Oranges as well as Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 6 times more Fiber than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 8.2 times more Energy, 4.7 times more Omega 3, 13.1 times more Omega 6, 8.5 times more Carbohydrate and 10.4 times more Sugars than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Powder Lemonade provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Powder Lemonade provide inadequate amounts of Protein in five ounces.