Comparing Nutrients in 7 ounces Oranges with Peel VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Oranges with Peel	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	8.8% 6.4g	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	% 4.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.4% 0.3mg	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	15% 59.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.2% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	14% 139mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.08% 123μg	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	20% 1.6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 7 ounces of Oranges with Peel have 9.1 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 7 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 3.1 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 7 ounces of Oranges with Peel have 70 times more Calcium, more Copper, 8.9 times more Iron, more Magnesium, 22 times more Phosphorus and 10.9 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 7 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 21 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain similar levels of Water per seven ounces.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Energy, 2 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.