Comparing Nutrients in 300 calories Lemon JuiceVS Oranges

Weight per 300 calories

Lemon Juice

1364g

Oranges

638g

Raw Oranges have 2.1 times more energy per unit of mass than Raw Lemon Juice, which is low in comparison to other foods. Lemon Juice having very low energy density.

Which food has more nutrients per 300 calories - Lemon Juice or Oranges?

Macros Ratio

Protein Fat Carbs

Lemon Juice

89%

Oranges

91%

300 kcal ▼

Macro Nutrients

Lemon Juicevs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.37%3.27g

Fat

0.79%0.77g

3.27 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.7%0.55g

Saturated Fat

0.3%0.096g

0.55 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.67%0.12g

Omega 3

2.8%0.045g

0.12 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.96%0.16g

Omega 6

0.68%0.11g

0.16 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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72.4%94g

Carbohydrate

57.7%75g

94 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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47.4%34.4g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

34.4 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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20.7%15g

Fructose

≤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]

15 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%13.5g

Glucose

13.5 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.86g

Sucrose

5.86 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.8%4.1g

Fiber

40.3%15.3g

4.1 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.52%4.77g

Protein

10.7%6g

4.77 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Lemon Juicevs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.3%0.33mg

Vitamin B1

46.3%0.56mg

Thiamine

0.33 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.7%0.2mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.2 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.76%1.24mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.7%1.8mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.8 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.3%0.63mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.63 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68%273μg

Vitamin B9

48%191μg

Folates and Folic Acid

273 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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586%528mg

Vitamin C

377%340mg

Ascorbic acid

528 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.6%2.05mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

2.05 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Lemon Juicevs Oranges

8.2%82mg

Calcium

25.5%255mg

82 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.2%0.22mg

Copper

32%0.29mg

0.22 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.6%1.1mg

Iron

7.98%0.64mg

1.1 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.5%82mg

Magnesium

15%64mg

82 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.1%0.16mg

Manganese

6.94%0.16mg

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.6%109mg

Phosphorus

12.8%89.4mg

109 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.3%1405mg

Potassium

34%1155mg

1405 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.48%1.36μg

Selenium

5.8%3.2μg

1.36 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.91%13.6mg

Sodium

0%0mg

13.6 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.2%0.68mg

Zinc

4.06%0.45mg

0.68 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34%1259g

Water

15%554g

1259 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Lemon Juice vs Oranges:

Raw Lemon Juice has 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 1.6 times more Vitamin C and 1.8 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Lemon Juice.
Both Raw Lemon Juice and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Raw Lemon Juice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Lemon Juice vs Oranges:

Raw Lemon Juice has 1.7 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.2 times more Potassium, 1.5 times more Zinc and 2.3 times more Water than Raw Oranges.
While Raw Oranges contain 3.1 times more Calcium, 1.3 times more Copper and 2.3 times more Selenium than Raw Lemon Juice.
Both Raw Lemon Juice and Raw Oranges have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Lemon Juice has 4.3 times more Fat, 2.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Oranges.
While Raw Oranges contain 1.7 times more Sugars, 3.7 times more Fiber and 1.3 times more Protein than Raw Lemon Juice.
Both Raw Lemon Juice and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Raw Lemon Juice as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Lemon JuiceVS Lemon juice from concentrateOrangesVS Lemon juice from concentrateLemon JuiceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Lemon JuiceVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Lemon Juice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: