Comparing Nutrients in 1 kilogram COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Oranges with Peel	Recommended Dietary Allowance
Energy	11% 320kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	119% 155g	130g per day for Men 19-50 years
Sugars	84.3% 61g	NA	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	44.4% 32.2g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	0% 0g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	71.5% 0.93mg	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	0% 0μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	379% 9.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	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	0% 0mg	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

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Oranges with Peel	Recommended Dietary Allowance
Calcium	1% 10mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	15.5% 620μg	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	11.3% 0.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	NA	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	1.43% 10mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 919g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Oranges with Peel :

• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.1 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 9.1 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Oranges with Peel :

• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 21 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 70 times more Calcium, more Copper, 8.9 times more Iron, more Magnesium, 22 times more Phosphorus and 10.9 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2 times more Energy, 2 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.