Comparing Nutrients in 14 ounces Oranges VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	6.43% 187kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	35% 45.7g	130g per day for Men 19-50 years
Sugars	51% 37g	51.2% 37g	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	8.5% 6.15g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	0% 0g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.2% 0.067mg	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	6.35% 0.95mg	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	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	0.88% 0.008mg	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	4.96% 0.4mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	1.73% 0.04mg	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	7.94% 55.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.34% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs As Served In Restaurant Horchata:

• Raw Oranges have more Vitamin B1, more Vitamin B2, 6 times more Vitamin B3, more Vitamin B5 and 3.5 times more Vitamin B6 than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 1.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs As Served In Restaurant Horchata:

• Raw Oranges have 2.2 times more Calcium, 22.5 times more Copper, 10 times more Iron, 3.3 times more Magnesium, 2.5 times more Manganese and 5.3 times more Potassium than As Served In Restaurant Horchata.
• Both Raw Oranges and As Served In Restaurant Horchata have similar amounts of Phosphorus and Water per 14 oz.
• Both Raw Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have more Fiber and 2 times more Protein than As Served In Restaurant Horchata.
• Both Raw Oranges and As Served In Restaurant Horchata have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.