Comparing Nutrients in 5 ounces Navel Oranges VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Navel Oranges	Lemon Juice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	7.52% 9.8g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.93% 3.57g	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	4.4% 3.2g	2.15% 1.56g	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	% 2.8g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.61g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemon Juice	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5% 0.065mg	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	12% 48μg	7.1% 28.3μg	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	93% 83.8mg	61% 55mg	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	1.4% 0.21mg	1.4% 0.21mg	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

	Navel Oranges	Lemon Juice	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.5% 0.023mg	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	2.3% 0.18mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	0.74% 0.017mg	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	4.66% 32.6mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Lemon Juice:

• Raw Navel Oranges have more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Lemon Juice.
• Both Raw Navel Oranges and Raw Lemon Juice have similar amounts of Vitamin E per 5 oz.
• Both Raw Navel Oranges as well as Raw Lemon Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Lemon Juice:

• Raw Navel Oranges have 7.2 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus and 1.6 times more Potassium than Raw Lemon Juice.
• Both Raw Navel Oranges and Raw Lemon Juice have similar amounts of Water per 5 oz.
• Both Raw Navel Oranges as well as Raw Lemon Juice have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 2.2 times more Energy, 1.8 times more Carbohydrate, 3.4 times more Sugars, 2 times more Fructose, 7.3 times more Fiber and 2.6 times more Protein than Raw Lemon Juice.
• Both Raw Navel Oranges as well as Raw Lemon Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.