Comparing Nutrients in 1 kilogram Valencia Oranges VS Hard Lemonade Malt Beer

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hard Lemonade Malt Beer	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Energy	17% 490kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	77.5% 101g	130g per day for Men 19-50 years
Sugars	NA	135% 98g	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	54% 39g	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	% 35.5g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	17% 0.22mg	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	98% 390μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	31% 28mg	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	1.33% 0.2mg	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	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Calcium	40% 400mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	8.9% 0.08mg	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	11.3% 0.9mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	2.6% 0.06mg	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	24.3% 170mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23% 857g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Hard Lemonade Malt Beer per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Hard Lemonade Malt Beer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Hard Lemonade Malt Beer:

• 1 kilogram of Valencia Oranges has 14.5 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B5, 2.9 times more Vitamin B6, 9.8 times more Vitamin B9 and 17.3 times more Vitamin C than Hard Lemonade Malt Beer.
• 1 kilogram of Hard Lemonade Malt Beer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Hard Lemonade Malt Beer have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Hard Lemonade Malt Beer:

• 1 kilogram of Valencia Oranges has 10 times more Calcium, 4.6 times more Copper, 2.5 times more Magnesium, 2.4 times more Phosphorus and 6.6 times more Potassium than Hard Lemonade Malt Beer.
• Both Valencia Oranges and Hard Lemonade Malt Beer contain similar levels of Water per one kilogram.
• 1 kilogram of Hard Lemonade Malt Beer lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Hard Lemonade Malt Beer lack sufficient amounts of Iron, Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has more Fiber than Hard Lemonade Malt Beer.
• While 1 kg of Hard Lemonade Malt Beer contains 1.4 times more Energy than Raw Valencia Oranges.
• Both Valencia Oranges and Hard Lemonade Malt Beer offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy
• 1 kilogram of Hard Lemonade Malt Beer provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Hard Lemonade Malt Beer provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.