Comparing Nutrients in 7 ounces Florida Oranges VS Carbonated beverage, chocolate-flavored soda

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	Florida Oranges	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	25% 18g	29.3% 21.2g	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	12.5% 4.76g	0% 0g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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

	Florida Oranges	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	2.87% 0.026mg	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	2.23% 0.18mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	3.1% 0.071mg	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	3.4% 24mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Florida Oranges vs Carbonated beverage, chocolate-flavored soda:

• Raw Florida 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 Florida Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Florida Oranges vs Carbonated beverage, chocolate-flavored soda:

• Raw Florida Oranges have 10.8 times more Calcium, 3 times more Copper, 10 times more Magnesium, 12 times more Phosphorus and 3.4 times more Potassium than Carbonated beverage, chocolate-flavored soda.
• While Carbonated beverage, chocolate-flavored soda contains 1.5 times more Manganese and 2 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Carbonated beverage, chocolate-flavored soda have similar amounts of Iron and Water per 7 oz.
• Both Raw Florida Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Florida Oranges have more Fiber and more Protein than Carbonated beverage, chocolate-flavored soda.
• Both Raw Florida Oranges and Carbonated beverage, chocolate-flavored soda have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Raw Florida Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.