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

Weight per 300 calories

• Oranges with Peel: 476g
• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g

Oranges with Peel have 2 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 - Oranges with Peel or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Oranges with Peel	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	1.47% 1.43g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 20.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.88g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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

	Oranges with Peel	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	1.34% 9.38mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	0.85% 0.094mg	11mg per day for Men 19-50 years
Water	10.6% 392g	23.3% 862g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 4.6 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 6.2 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel 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 and Vitamin C

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

• 300 calories of Oranges with Peel have 35.6 times more Calcium, more Copper, 4.5 times more Iron, more Magnesium, 11.2 times more Phosphorus, 5.5 times more Potassium and more Selenium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 41.3 times more Sodium and 2.2 times more Water than Raw Oranges with Peel .
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

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