Comparing Nutrients in 500 calories Protein Powder Soy Based VS The COCA-COLA Company, Hi-C Flashin' Fruit Punch

Weight per 500 calories

• Protein Powder Soy Based: 129g
• The COCA-COLA Company, Hi-C Flashin' Fruit Punch: 1111g

Protein Powder Soy Based has 8.6 times more energy per 100g than The COCA-COLA Company, Hi-C Flashin' Fruit Punch. It has high energy density when compared to other foods. The COCA-COLA Company, Hi-C Flashin' Fruit Punch having low energy density.

Discover which food has more nutrients per 500 calories - Protein Powder Soy Based or The COCA-COLA Company, Hi-C Flashin' Fruit Punch?

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
The COCA-COLA Company, Hi-C Flashin' Fruit Punch	0%	0%	100%

Macro Nutrients

	Protein Powder Soy Based	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.16g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0% 0g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37.2g	107% 139g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	192% 139g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.7% 8.63g	0% 0g	38g per day for Men 19-50 years
Protein	128% 71.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	93% 372μg	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	0% 0mg	370% 333mg	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	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

	Protein Powder Soy Based	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Calcium	23% 229mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	375% 3.38mg	0% 0mg	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	193% 15.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	234% 1639mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	35.4% 1202mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.05% 1.68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	5.93% 89mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.14% 5.32g	26.3% 972g	3700g per day for Men 19-50 years

Protein Powder Soy Based VS The COCA-COLA Company, Hi-C Flashin' Fruit Punch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Protein Powder Soy Based or The COCA-COLA Company, Hi-C Flashin' Fruit Punch?

Lets compare vitamin content per 500 calories of Protein Powder Soy Based vs The COCA-COLA Company, Hi-C Flashin' Fruit Punch:

• 500 calories of Protein Powder Soy Based have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 500 kcal of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain more Vitamin C than Protein Powder Soy Based.
• 500 calories of Protein Powder Soy Based have insufficient amounts of Vitamin C
• 500 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Protein Powder Soy Based as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Protein Powder Soy Based vs The COCA-COLA Company, Hi-C Flashin' Fruit Punch:

• 500 calories of Protein Powder Soy Based have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, 10.6 times more Sodium and more Zinc than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 500 kcal of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 182.7 times more Water than Protein Powder Soy Based.
• 500 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Protein Powder Soy Based as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Protein Powder Soy Based have more Omega 3, more Omega 6, more Fiber and more Protein than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 500 kcal of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 3.7 times more Carbohydrate and 4.9 times more Sugars than Protein Powder Soy Based.
• Both Protein Powder Soy Based and The COCA-COLA Company, Hi-C Flashin' Fruit Punch offer comparable quantities of Energy per 500 calories.
• 500 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein