Comparing Nutrients in 7 ounces Powder Lemonade VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Powder Lemonade	Navel Oranges	Recommended Dietary Allowance
Energy	25.7% 746kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	19% 25g	130g per day for Men 19-50 years
Sugars	259% 188g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 148g	% 8.5g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	0% 0g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain more Vitamin A, 4.5 times more Vitamin B1, more Vitamin B2, 3.3 times more Vitamin B3, 4.4 times more Vitamin B5, 3 times more Vitamin B6, 5.7 times more Vitamin B9 and 1.5 times more Vitamin C than Powder Lemonade.
• Both Powder Lemonade and Raw Navel Oranges have similar amounts of Vitamin E per 7 oz.
• Both Powder Lemonade as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Powder Lemonade vs Navel Oranges:

• Powder Lemonade has 1.5 times more Iron, 22.5 times more Magnesium, more Selenium and 51 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Calcium, 1.8 times more Manganese, 5.8 times more Phosphorus and 60.1 times more Water than Powder Lemonade.
• Both Powder Lemonade and Raw Navel Oranges have similar amounts of Copper and Potassium per 7 oz.
• Both Powder Lemonade as well as Raw Navel Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Lemonade has 7.7 times more Energy, 7 times more Fat, 5.8 times more Omega 3, 17.6 times more Omega 6, 7.8 times more Carbohydrate, 11.1 times more Sugars and 7.8 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.5 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.