Comparing Nutrients in 500 calories Navel Oranges VS Carbonated beverage, chocolate-flavored soda

Weight per 500 calories

• Navel Oranges: 1020g
• Carbonated beverage, chocolate-flavored soda: 1191g

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 Carbonated beverage, chocolate-flavored soda?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	Navel Oranges	Carbonated beverage, chocolate-flavored soda	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	176% 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	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Carbonated beverage, chocolate-flavored soda	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	0% 0mg	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	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	44% 439mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	17% 0.15mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	18.6% 0.43mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23.7% 877g	28.7% 1062g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Carbonated beverage, chocolate-flavored soda:

• Raw Navel 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 beverage, chocolate-flavored soda.
• Both Raw Navel Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Carbonated beverage, chocolate-flavored soda:

• Raw Navel Oranges have 9.2 times more Calcium, 2.6 times more Copper, 9.4 times more Magnesium, 19.7 times more Phosphorus and 2.8 times more Potassium than Carbonated beverage, chocolate-flavored soda.
• While Carbonated beverage, chocolate-flavored soda contains 1.4 times more Manganese and 2.3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Carbonated beverage, chocolate-flavored soda have similar amounts of Iron and Water per 500 kcal.
• Both Raw Navel Oranges as well as Carbonated beverage, chocolate-flavored soda 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 more Protein than Carbonated beverage, chocolate-flavored soda.
• While Carbonated beverage, chocolate-flavored soda contains 1.5 times more Sugars than Raw Navel Oranges.
• Both Raw Navel Oranges and Carbonated beverage, chocolate-flavored soda have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Navel Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.