Comparing Nutrients in 300 calories Navel Oranges VS The COCA-COLA Company, Minute Maid, Lemonade

Weight per 300 calories

• Navel Oranges: 612g
• The COCA-COLA Company, Minute Maid, Lemonade: 652g

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

Discover which food has more nutrients per 300 calories - Navel Oranges or The COCA-COLA Company, Minute Maid, Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Navel Oranges	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0% 0g	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% 0g	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	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	105% 76g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	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	The COCA-COLA Company, Minute Maid, Lemonade	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	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0.37% 0.059mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	2% 0.026mg	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	1.63% 6.52μg	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	402% 362mg	22.5% 20.2mg	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	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	26.3% 263mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	11.6% 0.1mg	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	9.95% 0.8mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	0.93% 6.52mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	14.2% 526g	15.5% 573g	3700g per day for Men 19-50 years

Navel Oranges VS The COCA-COLA Company, Minute Maid, Lemonade Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or The COCA-COLA Company, Minute Maid, Lemonade?

Lets compare vitamin content per 300 calories of Navel Oranges vs The COCA-COLA Company, Minute Maid, Lemonade:

• 300 calories of Navel Oranges have more Vitamin A, 31.9 times more Vitamin B1, 16 times more Vitamin B2, 44.3 times more Vitamin B3, 18.5 times more Vitamin B6, 31.9 times more Vitamin B9, 17.9 times more Vitamin C and more Vitamin E than The COCA-COLA Company, Minute Maid, Lemonade.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs The COCA-COLA Company, Minute Maid, Lemonade:

• 300 calories of Navel Oranges have 20.2 times more Calcium, 2.3 times more Copper, more Iron, 5.2 times more Magnesium, 21.6 times more Phosphorus and 15.6 times more Potassium than The COCA-COLA Company, Minute Maid, Lemonade.
• Both Navel Oranges and The COCA-COLA Company, Minute Maid, Lemonade contain similar levels of Water per 300 calories.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as The COCA-COLA Company, Minute Maid, Lemonade 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 The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 1.5 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and The COCA-COLA Company, Minute Maid, Lemonade offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.