Comparing Nutrients in 1 pound 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	5% 145kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	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	20% 14.6g	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	% 9.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	0% 0g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	0% 0g	10.5% 5.9g	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	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	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	0.45% 4.54mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15% 63.5mg	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	0.65% 4.54mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 417g	10% 373g	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 lb

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

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

• 1 pound 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 lb 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 pound 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 pound 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 pound.

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

• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 21 times more Sodium than Oranges with Peel .
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.