Comparing Nutrients in 1 pound COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Navel Oranges	7%	2%	91%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Navel Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	43.8% 57g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	53% 38.6g	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	20% 14.6g	14% 10.2g	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	% 9.98g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 19.4g	g per day for Men 19-50 years
Fiber	0% 0g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	0% 0g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	27.6% 0.36mg	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	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	172% 4.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	298% 268mg	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	0% 0mg	4.54% 0.68mg	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

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Navel Oranges	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	7.03% 281μg	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	5.1% 0.41mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	5.7% 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	0.65% 4.54mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.3% 417g	10.5% 390g	3700g per day for Men 19-50 years

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

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.7 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 6.2 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin E than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Navel Oranges:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 42 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 43 times more Calcium, more Copper, 1.4 times more Iron, more Magnesium, more Manganese, 23 times more Phosphorus and 9.2 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Raw Navel Oranges have similar amounts of Water per 1 lb.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.4 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Sugars, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.