Comparing Nutrients in 1 kilogram 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	16.2% 470kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	88.6% 115g	130g per day for Men 19-50 years
Sugars	129% 94g	129% 94g	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	21.4% 15.5g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 61.7g	g per day for Men 19-50 years
Fiber	63% 24g	0% 0g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	13% 0.17mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	16% 2.4mg	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	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2.22% 0.02mg	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	12.5% 1mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	4.35% 0.1mg	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	20% 140mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.