Comparing Nutrients in 100 calories Oranges VS Carbonated beverage, chocolate-flavored soda

Weight per 100 calories

• Oranges: 213g
• Carbonated beverage, chocolate-flavored soda: 238g

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

Which food has more nutrients per 100 calories - Oranges or Carbonated beverage, chocolate-flavored soda?

Macros Ratio

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

Macro Nutrients

	Oranges	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	35% 25.5g	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	13.4% 5.1g	0% 0g	38g per day for Men 19-50 years
Protein	3.57% 2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	16% 64μg	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	126% 113mg	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	2.55% 0.38mg	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

	Oranges	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	3.44% 0.031mg	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	2.66% 0.21mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	0.57% 2.4mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	3.73% 0.086mg	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	4.26% 29.8mg	0.34% 2.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0.43% 0.24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	5% 185g	5.74% 212g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Carbonated beverage, chocolate-flavored soda:

• Raw 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 Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Carbonated beverage, chocolate-flavored soda:

• Raw Oranges have 8.9 times more Calcium, 3.1 times more Copper, 8.9 times more Magnesium, 12.5 times more Phosphorus, 3.2 times more Potassium and 4.5 times more Selenium than Carbonated beverage, chocolate-flavored soda.
• While Carbonated beverage, chocolate-flavored soda contains 1.6 times more Manganese and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Carbonated beverage, chocolate-flavored soda have similar amounts of Iron and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have more Fiber and more Protein than Carbonated beverage, chocolate-flavored soda.
• While Carbonated beverage, chocolate-flavored soda contains 1.3 times more Sugars than Raw Oranges.
• Both Raw Oranges and Carbonated beverage, chocolate-flavored soda have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Oranges as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.