Comparing Nutrients in 7 ounces Navel Oranges VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Navel Oranges	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.9% 2.8g	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	1.8% 1.3g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	4.4% 0.04mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	1.47% 0.034mg	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lemon juice from concentrate, bottled, CONCORD per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Lemon juice from concentrate, bottled, CONCORD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Lemon juice from concentrate, bottled, CONCORD:

• 7 ounces of Navel Oranges have 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• 7 ounces of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 7 ounces for Navel Oranges vs Lemon juice from concentrate, bottled, CONCORD:

• 7 ounces of Navel Oranges have 5.4 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Potassium than Lemon juice from concentrate, bottled, CONCORD.
• Both Navel Oranges and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per seven ounces.
• 7 ounces of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.3 times more Carbohydrate, 6 times more Sugars and 3.4 times more Fructose than Lemon juice from concentrate, bottled, CONCORD.
• Both Raw Navel Oranges as well as Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy and Protein in seven ounces.