Comparing Nutrients in 100 calories Valencia Oranges VS Malt beverage, includes non-alcoholic beer

Weight per 100 calories

• Valencia Oranges: 204g
• Malt beverage, includes non-alcoholic beer: 270g

Valencia Oranges have 1.3 times more energy per 100g than Malt beverage, includes non-alcoholic beer. It has low energy density when compared to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Valencia Oranges	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.79% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	30% 21.8g	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	3.8% 2.12g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	9.98% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	5.6% 0.073mg	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	20% 79.6μg	9.46% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.25% 0.054μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	1.5% 1.35mg	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	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

	Valencia Oranges	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	2.4% 0.022mg	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	2.3% 0.18mg	2.03% 0.16mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	4.5% 19mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	1.53% 0.035mg	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	4.96% 34.7mg	6.18% 43.2mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	0.64% 21.6mg	3400mg per day for Men 19-50 years
Selenium	NA	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.49% 0.054mg	11mg per day for Men 19-50 years
Water	4.76% 176g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Malt beverage, includes non-alcoholic beer:

• Raw Valencia Oranges have more Vitamin A, 4.1 times more Vitamin B1, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 73.2 times more Vitamin C than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Vitamin B2, 5.4 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Malt beverage, includes non-alcoholic beer:

• Raw Valencia Oranges have 4.3 times more Calcium, 3.5 times more Copper, 1.3 times more Manganese, 16.9 times more Potassium and 2.3 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain more Sodium and 1.4 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Malt beverage, includes non-alcoholic beer have similar amounts of Iron, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 2 times more Omega 3, more Fiber and 3.7 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Raw Valencia Oranges and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.