Comparing Nutrients in 14 ounces Coffee Liqueur 31.5% VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Coffee Liqueur 31.5%	0%	2%	98%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Coffee Liqueur 31.5%	Navel Oranges	Recommended Dietary Allowance
Energy	42% 1222kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	176% 128g	46.5% 33.7g	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	NA	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	0% 0g	23% 8.73g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Coffee Liqueur 31.5%	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24% 0.31mg	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	0% 0μg	33.7% 135μg	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	0% 0mg	261% 235mg	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	3.97% 0.6mg	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

	Coffee Liqueur 31.5%	Navel Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	17% 0.15mg	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	2.98% 0.24mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	5% 0.12mg	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	3.4% 24mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.44% 164g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Coffee Liqueur 31.5% VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Coffee Liqueur 31.5% versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Coffee Liqueur 31.5% vs Navel Oranges:

• 14 oz of Raw Navel Oranges contain 17 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 63 Proof Coffee Liqueur.
• 14 ounces of Coffee Liqueur 31.5% have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both 63 Proof Coffee Liqueur as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Coffee Liqueur 31.5% vs Navel Oranges:

• 14 oz of Raw Navel Oranges contain 43 times more Calcium, 3.7 times more Magnesium, 3.8 times more Phosphorus, 5.5 times more Potassium and 2.1 times more Water than 63 Proof Coffee Liqueur.
• Both Coffee Liqueur 31.5% and Navel Oranges contain similar levels of Copper per 14 ounces.
• 14 ounces of Coffee Liqueur 31.5% lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both 63 Proof Coffee Liqueur as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coffee Liqueur 31.5% have 6.3 times more Energy, 2.6 times more Carbohydrate and 3.8 times more Sugars than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Fiber than 63 Proof Coffee Liqueur.
• 14 ounces of Coffee Liqueur 31.5% provide inadequate amounts of Fiber
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• Both 63 Proof Coffee Liqueur as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.