Comparing Nutrients in 1 kilogram Oranges with Peel VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Oranges with Peel	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	21.7% 630kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	88.6% 115g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	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

	Oranges with Peel	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS As Served In Restaurant Horchata per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs As Served In Restaurant Horchata:

• 1 kilogram of Oranges with Peel has more Vitamin B1, more Vitamin B2, 10.6 times more Vitamin B3, more Vitamin B5 and 5.5 times more Vitamin B6 than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 1 kilogram for Oranges with Peel vs As Served In Restaurant Horchata:

• 1 kilogram of Oranges with Peel has 3.9 times more Calcium, 28.5 times more Copper, 80 times more Iron, 4.7 times more Magnesium, 1.5 times more Phosphorus and 5.8 times more Potassium than As Served In Restaurant Horchata.
• Both Oranges with Peel and As Served In Restaurant Horchata contain similar levels of Water per one kilogram.
• 1 kilogram of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Potassium
• Both Raw Oranges with Peel as well as As Served In Restaurant Horchata lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Carbohydrate, more Fiber and 2.7 times more Protein than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein