Comparing Nutrients in 500 calories Navel Oranges VS No Caffeine Lemon-lime Soda Carbonated

Weight per 500 calories

• Navel Oranges: 1020g
• No Caffeine Lemon-lime Soda Carbonated: 1220g

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

Which food has more nutrients per 500 calories - Navel Oranges or No Caffeine Lemon-lime Soda Carbonated?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
No Caffeine Lemon-lime Soda Carbonated	1%	0%	99%

Macro Nutrients

	Navel Oranges	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	98% 127g	130g per day for Men 19-50 years
Sugars	120% 86.7g	175% 127g	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	31.7% 23g	99% 71.6g	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	% 20g	% 52.7g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0g	g per day for Men 19-50 years
Fiber	59% 22.4g	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	1.14% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Calcium	44% 439mg	2.44% 24.4mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	3.05% 0.24mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	0.36% 12mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	23.7% 877g	29.5% 1091g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs No Caffeine Lemon-lime Soda Carbonated:

• Raw Navel Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, 23.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than No Caffeine Lemon-lime Soda Carbonated.
• Both Raw Navel Oranges as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs No Caffeine Lemon-lime Soda Carbonated:

• Raw Navel Oranges have 18 times more Calcium, more Copper, 5.4 times more Iron, 9.2 times more Magnesium, more Manganese, more Phosphorus, 138.9 times more Potassium and 6.7 times more Zinc than No Caffeine Lemon-lime Soda Carbonated.
• While No Caffeine Lemon-lime Soda Carbonated contains 12 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges and No Caffeine Lemon-lime Soda Carbonated have similar amounts of Water per 500 kcal.
• Both Raw Navel Oranges as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have more Omega 3, more Fiber and 8.5 times more Protein than No Caffeine Lemon-lime Soda Carbonated.
• While No Caffeine Lemon-lime Soda Carbonated contains 1.5 times more Sugars and 3.1 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and No Caffeine Lemon-lime Soda Carbonated have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Navel Oranges as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.