Comparing Nutrients in 1 kilogram Oranges VS Carbonated Ginger Ale

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Carbonated Ginger Ale	0%	0%	100%

Macro Nutrients

	Oranges	Carbonated Ginger Ale	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	67.4% 87.6g	130g per day for Men 19-50 years
Sugars	129% 94g	123% 89g	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	51% 37g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	63% 24g	0% 0g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Carbonated Ginger Ale	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Carbonated Ginger Ale	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	20% 0.18mg	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	12.5% 1mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	5.65% 0.13mg	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	20% 140mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.7% 912g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Carbonated Ginger Ale:

• Raw Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Carbonated Ginger Ale.
• Both Raw Oranges as well as Carbonated Ginger Ale have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Carbonated Ginger Ale:

• Raw Oranges have 13.3 times more Calcium, 2.5 times more Copper, 10 times more Magnesium, 1.9 times more Manganese, more Phosphorus and 181 times more Potassium than Carbonated Ginger Ale.
• While Carbonated Ginger Ale contains 1.8 times more Iron than Raw Oranges.
• Both Raw Oranges and Carbonated Ginger Ale have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Carbonated Ginger Ale have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Energy, 1.3 times more Carbohydrate, more Fiber and more Protein than Carbonated Ginger Ale.
• Both Raw Oranges and Carbonated Ginger Ale have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Carbonated Ginger Ale have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.