Comparing Nutrients in 300 calories Navel Oranges VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 300 calories

• Navel Oranges: 612g
• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g

Navel Oranges have 1.5 times more energy per 100g than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink. It has low energy density when compared to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	79% 57.3g	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	19% 13.8g	41.6% 30g	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	% 12g	% 20.6g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 1.88g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	0% 0g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	110% 1.43mg	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	52% 208μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	355% 8.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	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	6.12% 0.92mg	0% 0mg	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

	Navel Oranges	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	26.3% 263mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14.5% 581μg	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	9.95% 0.8mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	0% 0mg	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	20% 141mg	1.34% 9.38mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.85% 0.094mg	11mg per day for Men 19-50 years
Water	14.2% 526g	23.3% 862g	3700g per day for Men 19-50 years

Navel Oranges VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Lets compare vitamin content per 300 calories of Navel Oranges vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 300 calories of Navel Oranges have more Vitamin A, 4 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.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 5.6 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin B12 than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 300 calories of Navel Oranges have 28.1 times more Calcium, more Copper, more Magnesium, more Manganese, 15 times more Phosphorus and 6 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 64.3 times more Sodium and 1.6 times more Water than Raw Navel Oranges.
• Both Navel Oranges and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain similar levels of Iron per 300 calories.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Navel Oranges as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.