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A 100-gram serving of orange or lemon provides you with 53 milligrams of vitamin C, which is 88 percent of the daily value of 60 milligrams per day. This serving equals either one small orange or slightly less than two lemons.
Lemons provide less calcium, with 26 milligrams compared to 40 milligrams in oranges; less potassium, with 138 milligrams compared to 181 milligrams; less vitamin A, with only 22 international units compared to 225 international units; and less folate, with 11 micrograms compared to 30 micrograms.dd orange slices to your salad or top it with a lemon juice-based salad dressing. Although heat destroys some vitamin C, you can also use marinades containing orange or lemon juice when preparing meat dishes, or use orange slices in the sauce.