Comparing Nutrients in 100 grams Navel Oranges VS The COCA-COLA Company, Minute Maid, Lemonade

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Navel Oranges	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	9.3% 12g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	16% 11.7g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	0% 0g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.056% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0.31% 0.004mg	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	8.5% 34μg	0.25% 1μg	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	65.7% 59mg	3.44% 3.1mg	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	1% 0.15mg	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	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	1.78% 0.016mg	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	1.63% 0.13mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	NA	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	3.3% 23mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS The COCA-COLA Company, Minute Maid, Lemonade per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of The COCA-COLA Company, Minute Maid, Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs The COCA-COLA Company, Minute Maid, Lemonade:

• 100 grams of Navel Oranges have 34 times more Vitamin B1, 17 times more Vitamin B2, 47.2 times more Vitamin B3, 19.8 times more Vitamin B6, 34 times more Vitamin B9 and 19.1 times more Vitamin C than The COCA-COLA Company, Minute Maid, Lemonade.
• 100 grams of The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs The COCA-COLA Company, Minute Maid, Lemonade:

• 100 grams of Navel Oranges have 21.5 times more Calcium, 2.4 times more Copper, 5.5 times more Magnesium, 23 times more Phosphorus and 16.6 times more Potassium than The COCA-COLA Company, Minute Maid, Lemonade.
• Both Navel Oranges and The COCA-COLA Company, Minute Maid, Lemonade contain similar levels of Water per 100 grams.
• 100 grams of The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Iron, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have more Fiber than The COCA-COLA Company, Minute Maid, Lemonade.
• While 100 g of The COCA-COLA Company, Minute Maid, Lemonade contain 1.4 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and The COCA-COLA Company, Minute Maid, Lemonade offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.