Comparing Nutrients in 7 ounces Canned Orange Juice VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Canned Orange Juice	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	3.2% 93kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	120% 156g	130g per day for Men 19-50 years
Sugars	24% 17.4g	12.4% 8.97g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	34% 0.44mg	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% 47.6μg	30.3% 121μg	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	66.4% 59.7mg	0% 0mg	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	2.65% 0.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	2646% 61mg	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	4.8% 33.7mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	202% 6852mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Unsweetened Lemon Instant Tea per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Unsweetened Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Unsweetened Lemon Instant Tea:

• 7 ounces of Canned Orange Juice have 2.3 times more Vitamin B1 and more Vitamin C than Unsweetened Lemon Instant Tea.
• While 7 oz of Unsweetened Lemon Instant Tea contain 26.6 times more Vitamin B2, 30.7 times more Vitamin B3, 14.4 times more Vitamin B5, 7.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Unsweetened Lemon Instant Tea:

• 7 ounces of Canned Orange Juice have 20.4 times more Water than Unsweetened Lemon Instant Tea.
• While 7 oz of Unsweetened Lemon Instant Tea contain 2.8 times more Calcium, 15 times more Copper, 7.5 times more Iron, 13.9 times more Magnesium, 1460.5 times more Manganese, 6.3 times more Phosphorus, 18.8 times more Potassium, 30 times more Selenium, 13.8 times more Sodium and 24.5 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.9 times more Sugars than Unsweetened Lemon Instant Tea.
• While 7 oz of Unsweetened Lemon Instant Tea contain 7.3 times more Energy, 4.7 times more Omega 3, 7.1 times more Carbohydrate, 16.7 times more Fiber and 10.9 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in seven ounces.