Comparing Nutrients in 100 calories Valencia Oranges VS Without Caffeine Lemon-lime SPRITE Carbonated

Weight per 100 calories

• Valencia Oranges: 204g
• Without Caffeine Lemon-lime SPRITE Carbonated: 250g

Valencia Oranges have 1.2 times more energy per 100g than Without Caffeine Lemon-lime SPRITE Carbonated. It has low energy density when compared to other foods. Without Caffeine Lemon-lime SPRITE Carbonated having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Without Caffeine Lemon-lime SPRITE Carbonated?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Without Caffeine Lemon-lime SPRITE Carbonated	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	NA	31% 22.5g	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	NA	18% 13g	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	NA	% 7.83g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0% 0g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	0.22% 0.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	0.23% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	0% 0mg	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	20% 79.6μg	0% 0μg	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	110% 99mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	0.28% 0.003mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.5% 140μg	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	2.3% 0.18mg	3.44% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	0.6% 2.5mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	0.22% 0.005mg	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	4.96% 34.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	0.074% 2.5mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	4.76% 176g	6.07% 224g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Without Caffeine Lemon-lime SPRITE Carbonated:

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, 14.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Without Caffeine Lemon-lime SPRITE Carbonated.
• Both Raw Valencia Oranges as well as Without Caffeine Lemon-lime SPRITE Carbonated have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Without Caffeine Lemon-lime SPRITE Carbonated:

• Raw Valencia Oranges have 16.3 times more Calcium, 30.2 times more Copper, 8.2 times more Magnesium, 9.4 times more Manganese, more Phosphorus, 146.1 times more Potassium and 1.2 times more Zinc than Without Caffeine Lemon-lime SPRITE Carbonated.
• While Without Caffeine Lemon-lime SPRITE Carbonated contains 1.5 times more Iron, more Sodium and 1.3 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have more Omega 3, more Fiber and 17 times more Protein than Without Caffeine Lemon-lime SPRITE Carbonated.
• Both Raw Valencia Oranges and Without Caffeine Lemon-lime SPRITE Carbonated have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Without Caffeine Lemon-lime SPRITE Carbonated have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.