Comparing Nutrients in 7 ounces Navel Oranges VS Instant Tea, Decaffeinated, Lemon, Diet

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%

Macro Nutrients

	Navel Oranges	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	130% 169g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.15% 3.73g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.5% 0.24mg	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	17% 67.5μg	17.4% 69.5μg	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	130% 117mg	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% 0.3mg	0% 0mg	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	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	26.5% 0.24mg	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	3.22% 0.26mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2620% 60.3mg	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	6.52% 45.6mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	150% 5096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Instant Tea, Decaffeinated, Lemon, Diet per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Instant Tea, Decaffeinated, Lemon, Diet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Instant Tea, Decaffeinated, Lemon, Diet:

• 7 ounces of Navel Oranges have more Vitamin B1 and more Vitamin C than Instant Tea, Decaffeinated, Lemon, Diet.
• While 7 oz of Instant Tea, Decaffeinated, Lemon, Diet contain 6.6 times more Vitamin B2, 9.1 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Instant Tea, Decaffeinated, Lemon, Diet provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Navel Oranges as well as Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Instant Tea, Decaffeinated, Lemon, Diet:

• 7 ounces of Navel Oranges have 2 times more Calcium and 24.6 times more Water than Instant Tea, Decaffeinated, Lemon, Diet.
• While 7 oz of Instant Tea, Decaffeinated, Lemon, Diet contain 3.1 times more Copper, 68.2 times more Iron, 11.4 times more Magnesium, 1047.2 times more Manganese, 6.1 times more Phosphorus, 15.5 times more Potassium, more Selenium, 412 times more Sodium and 11.1 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.5 times more Sugars and more Fiber than Instant Tea, Decaffeinated, Lemon, Diet.
• While 7 oz of Instant Tea, Decaffeinated, Lemon, Diet contain 6.9 times more Energy, 6.8 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 7 ounces of Instant Tea, Decaffeinated, Lemon, Diet provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Instant Tea, Decaffeinated, Lemon, Diet provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.