Comparing Nutrients in 500 calories Valencia Oranges VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 500 calories

• Valencia Oranges: 1020g
• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 1563g

Valencia Oranges have 1.5 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 500 calories - Valencia Oranges or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Valencia Oranges	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	94% 123g	130g per day for Men 19-50 years
Sugars	NA	132% 95g	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	69.4% 50.3g	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	% 34.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.13g	g per day for Men 19-50 years
Fiber	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	184% 2.4mg	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	99% 398μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	592% 14.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	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	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

	Valencia Oranges	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	41% 408mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	24.2% 969μg	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	11.5% 0.92mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	24% 881g	39% 1436g	3700g per day for Men 19-50 years

Valencia Oranges VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Lets compare vitamin content per 500 calories of Valencia Oranges vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 500 calories of Valencia Oranges have more Vitamin A, 5.2 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 500 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 8.7 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12
• 500 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
• Both Raw Valencia Oranges as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 500 calories of Valencia Oranges have 26.1 times more Calcium, more Copper, more Magnesium, more Manganese, 11.1 times more Phosphorus and 6.5 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 500 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 1.5 times more Iron, more Sodium and 1.6 times more Water than Raw Valencia Oranges.
• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both Valencia Oranges and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Valencia Oranges as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 6 in 500 calories.