Comparing Nutrients in 5 ounces Navel Oranges VS Lemonade, frozen concentrate, white

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemonade, frozen concentrate, white	0%	3%	97%

Macro Nutrients

	Navel Oranges	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.35% 0.06g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	87% 63g	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	35% 25.5g	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	% 23g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 13.7g	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	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemonade, frozen concentrate, white	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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.2% 0.028mg	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	2.5% 9.92μg	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	20.6% 18.6mg	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	1.4% 0.21mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.05% 0.018mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	0.8% 0.018mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lemonade, frozen concentrate, white per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Lemonade, frozen concentrate, white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Lemonade, frozen concentrate, white:

• 5 ounces of Navel Oranges have 3.4 times more Vitamin B1, more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9 and 4.5 times more Vitamin C than Lemonade, frozen concentrate, white.
• 5 ounces of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Lemonade, frozen concentrate, white:

• 5 ounces of Navel Oranges have 6.1 times more Calcium, 3 times more Copper, 1.6 times more Magnesium, 3.3 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Water than Lemonade, frozen concentrate, white.
• 5 ounces of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, white lack sufficient amounts of Iron, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 7.3 times more Fiber than Lemonade, frozen concentrate, white.
• While 5 oz of Lemonade, frozen concentrate, white contain 4 times more Energy, 4 times more Carbohydrate, 5.2 times more Sugars and 8 times more Fructose than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• 5 ounces of Lemonade, frozen concentrate, white provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.