Comparing Nutrients in 300 calories With Added Ascorbic Acid Lemon Instant Tea VS Carbonated beverage, chocolate-flavored soda

Weight per 300 calories

• With Added Ascorbic Acid Lemon Instant Tea: 78g
• Carbonated beverage, chocolate-flavored soda: 714g

With Added Ascorbic Acid Lemon Instant Tea has 9.2 times more energy per 100g than Carbonated beverage, chocolate-flavored soda. It has high energy density when compared to other foods. Carbonated beverage, chocolate-flavored soda having low energy density.

Which food has more nutrients per 300 calories - With Added Ascorbic Acid Lemon Instant Tea or Carbonated beverage, chocolate-flavored soda?

Macros Ratio

	Protein	Fat	Carbs
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	With Added Ascorbic Acid Lemon Instant Tea	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.09% 0.029g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.97% 0.048g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	NA	105% 76.4g	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	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0.83% 0.47g	0% 0g	56g per day for Men 19-50 years

Vitamins

	With Added Ascorbic Acid Lemon Instant Tea	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.086mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	8.38% 33.5μg	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	86.6% 78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Added Ascorbic Acid Lemon Instant Tea	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	0.23% 2.34mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	2.16% 0.019mg	10.3% 0.093mg	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	1.56% 0.12mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.04% 8.57mg	1.7% 7.14mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	11% 0.26mg	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	1.56% 11mg	1.02% 7.14mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.55μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.9mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	0.71% 0.078mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.006% 0.23g	17.2% 637g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of With Added Ascorbic Acid Lemon Instant Tea vs Carbonated beverage, chocolate-flavored soda:

• With Added Ascorbic Acid Lemon Instant Tea has more Vitamin B2, more Vitamin B9 and more Vitamin C than Carbonated beverage, chocolate-flavored soda.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for With Added Ascorbic Acid Lemon Instant Tea vs Carbonated beverage, chocolate-flavored soda:

• With Added Ascorbic Acid Lemon Instant Tea has 9 times more Manganese than Carbonated beverage, chocolate-flavored soda.
• While Carbonated beverage, chocolate-flavored soda contains 4.8 times more Copper, 5.7 times more Iron, 2.1 times more Potassium, 14.7 times more Zinc and 2725.6 times more Water than With Added Ascorbic Acid Lemon Instant Tea.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Calcium, Magnesium, Phosphorus and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both With Added Ascorbic Acid Lemon Instant Tea and Carbonated beverage, chocolate-flavored soda have similar amounts of macro-nutrients per 300 kcal
• Both With Added Ascorbic Acid Lemon Instant Tea and Carbonated beverage, chocolate-flavored soda have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.