Comparing Nutrients in 7 ounces Powder Lemonade VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Powder Lemonade	Oranges	Recommended Dietary Allowance
Energy	25.7% 746kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	18% 23.3g	130g per day for Men 19-50 years
Sugars	259% 188g	25.6% 18.6g	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	48% 34.7g	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	% 5.46g	NA	g per day for Men 19-50 years
Sucrose	% 148g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	0% 0g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	9.16% 0.12mg	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	2.98% 12μg	15% 59.5μg	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	88% 79mg	117% 106mg	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	1.85% 0.28mg	2.4% 0.36mg	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

	Powder Lemonade	Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	9.92% 0.089mg	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	4.7% 0.38mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	2.16% 0.05mg	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	1.13% 7.94mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Lemonade vs Oranges:

• Raw Oranges contain more Vitamin A, 5.8 times more Vitamin B1, more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Powder Lemonade.
• Both Powder Lemonade as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Powder Lemonade vs Oranges:

• Powder Lemonade has 1.9 times more Iron, 24.7 times more Magnesium and more Sodium than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium, 1.6 times more Manganese, 3.5 times more Phosphorus and 60.7 times more Water than Powder Lemonade.
• Both Powder Lemonade and Raw Oranges have similar amounts of Copper, Potassium and Selenium per 7 oz.
• Both Powder Lemonade as well as Raw Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Lemonade has 8 times more Energy, 8.8 times more Fat, 7.4 times more Omega 3, 22.5 times more Omega 6, 8.3 times more Carbohydrate and 10.1 times more Sugars than Raw Oranges.
• While Raw Oranges contain 6 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.