Comparing Nutrients in 300 calories Canned Orange Juice VS Carbonated beverage, chocolate-flavored soda

Weight per 300 calories

• Canned Orange Juice: 638g
• Carbonated beverage, chocolate-flavored soda: 714g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Carbonated beverage, chocolate-flavored soda?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	Canned Orange Juice	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	0% 0g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	6.4% 64mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	10.3% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	1.7% 7.14mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	1.02% 7.14mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	15% 560g	17.2% 637g	3700g per day for Men 19-50 years

Canned Orange Juice VS Carbonated Beverage, Chocolate-flavored Soda Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Carbonated beverage, chocolate-flavored soda?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Carbonated beverage, chocolate-flavored soda:

• 300 calories of Canned Orange Juice 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 beverage, chocolate-flavored soda.
• 300 calories of Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Carbonated beverage, chocolate-flavored soda:

• 300 calories of Canned Orange Juice have 2.2 times more Calcium, 1.5 times more Copper, 8.9 times more Magnesium, 15.2 times more Phosphorus and 3.3 times more Potassium than Carbonated beverage, chocolate-flavored soda.
• While 300 kcal of Carbonated beverage, chocolate-flavored soda contain 1.9 times more Manganese and 4.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Carbonated beverage, chocolate-flavored soda contain similar levels of Iron and Water per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• 300 calories of Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have more Protein than Carbonated beverage, chocolate-flavored soda.
• While 300 kcal of Carbonated beverage, chocolate-flavored soda contain 1.4 times more Sugars than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Carbonated beverage, chocolate-flavored soda offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.