Comparing Nutrients in 1 pound Oranges VS Grape Soda

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Grape Soda	0%	0%	100%

Macro Nutrients

	Oranges	Grape Soda	Recommended Dietary Allowance
Energy	7.35% 213kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	39% 51g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	0% 0g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Grape Soda	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34% 136μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	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

	Oranges	Grape Soda	Recommended Dietary Allowance
Calcium	18% 181mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.8% 391μg	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	5.67% 0.45mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	2.56% 0.059mg	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	9.07% 63.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	0.13% 4.54mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Grape Soda per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Grape Soda to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges vs Grape Soda:

• 1 pound of Oranges has more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Grape Soda.
• 1 pound of Grape Soda have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges as well as Carbonated Grape Soda have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges vs Grape Soda:

• 1 pound of Oranges has 13.3 times more Calcium, 2 times more Copper, 10 times more Magnesium, more Phosphorus and 181 times more Potassium than Grape Soda.
• Both Oranges and Grape Soda contain similar levels of Water per one pound.
• 1 pound of Grape Soda lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges as well as Carbonated Grape Soda lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has more Fiber than Grape Soda.
• Both Oranges and Grape Soda offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Grape Soda provide inadequate amounts of Fiber
• Both Raw Oranges as well as Carbonated Grape Soda provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.