Comparing Nutrients in 500 calories Fast-food Cola VS Fresh Orange juice

Weight per 500 calories

• Fast-food Cola: 1351g
• Fresh Orange juice: 1111g

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

Discover which food has more nutrients per 500 calories - Fast-food Cola or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Fast-food Cola	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	89% 116g	130g per day for Men 19-50 years
Sugars	167% 121g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	0% 0g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	0% 0μg	83.3% 333μg	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	0% 0mg	617% 556mg	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	0% 0mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.7% 27mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	1.5% 0.014mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	19.3% 770μg	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	18.6% 1.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1.18% 0.027mg	6.76% 0.16mg	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	19.3% 135mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	33% 1220g	26.5% 981g	3700g per day for Men 19-50 years

Fast-food Cola VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fast-food Cola or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Fast-food Cola vs Fresh Orange juice:

• 500 kcal of Raw Orange juice contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Carbonated Fast-food Cola.
• 500 calories of Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Carbonated Fast-food Cola as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fast-food Cola vs Fresh Orange juice:

• 500 calories of Fast-food Cola have 1.2 times more Water than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.5 times more Calcium, 36.2 times more Copper, 1.5 times more Iron, more Magnesium, 1.4 times more Phosphorus and 82.2 times more Potassium than Carbonated Fast-food Cola.
• 500 calories of Fast-food Cola lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Carbonated Fast-food Cola as well as Raw Orange juice lack sufficient amounts of Manganese, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fast-food Cola have 1.3 times more Sugars than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 8.2 times more Protein than Carbonated Fast-food Cola.
• Both Fast-food Cola and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fast-food Cola provide inadequate amounts of Protein
• Both Carbonated Fast-food Cola as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.