Comparing Nutrients in 100 calories Oranges VS Restaurant-prepared Espresso Brewed Coffee

Weight per 100 calories

• Oranges: 213g
• Restaurant-prepared Espresso Brewed Coffee: 1111g

Oranges have 5.2 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has low energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Oranges	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	3.2% 1.02g	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	6% 1.02g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0% 0g	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	2.4% 1.33g	56g per day for Men 19-50 years

Vitamins

	Oranges	Restaurant-prepared Espresso Brewed Coffee	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	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	6.22% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	1.7% 0.022mg	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	2.78% 11μg	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	2.47% 2.22mg	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	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	8.5% 85mg	2.22% 22.2mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	61.7% 0.56mg	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	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	24% 0.56mg	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	11% 77.8mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5% 185g	29.4% 1087g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Restaurant-prepared Espresso Brewed Coffee:

• Raw Oranges have more Vitamin A, 16.7 times more Vitamin B1, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6, 5.7 times more Vitamin B9, 50.9 times more Vitamin C and 3.4 times more Vitamin E than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 23.1 times more Vitamin B2 and 96.4 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Restaurant-prepared Espresso Brewed Coffee:

• Raw Oranges have 3.8 times more Calcium and more Selenium than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 5.8 times more Copper, 6.8 times more Iron, 41.8 times more Magnesium, 10.4 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, more Sodium, 3.7 times more Zinc and 5.9 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.3 times more Carbohydrate, more Sugars, more Fiber and 1.5 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 7.8 times more Fat, 32 times more Saturated Fat and 26.7 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.