Comparing Nutrients in 500 calories Oranges VS Fast-food Cola

Weight per 500 calories

• Oranges: 1064g
• Fast-food Cola: 1351g

Oranges have 1.3 times more energy per 100g than Fast-food Cola. It has low energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Which food has more nutrients per 500 calories - Oranges or Fast-food Cola?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Oranges	Fast-food Cola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	99% 129g	130g per day for Men 19-50 years
Sugars	137% 99g	167% 121g	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	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Fast-food Cola	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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

	Oranges	Fast-food Cola	Recommended Dietary Allowance
Calcium	42.6% 426mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	1.5% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	NA	19.3% 770μg	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	13.3% 1.06mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	1.18% 0.027mg	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	21.3% 149mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	25% 923g	33% 1220g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Fast-food Cola:

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

Comparing minerals per 500 calories for Oranges vs Fast-food Cola:

• Raw Oranges have 15.7 times more Calcium, 35.4 times more Copper, more Magnesium, 9.8 times more Manganese, 71.2 times more Potassium, 3.9 times more Selenium and 2.8 times more Zinc than Carbonated Fast-food Cola.
• While Carbonated Fast-food Cola contains 1.4 times more Iron and 1.3 times more Water than Raw Oranges.
• Both Raw Oranges and Carbonated Fast-food Cola have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have more Fiber and 10.6 times more Protein than Carbonated Fast-food Cola.
• Both Raw Oranges and Carbonated Fast-food Cola have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Oranges as well as Carbonated Fast-food Cola have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.