Comparing Nutrients in 300 calories Light Beer VS Oranges

Weight per 300 calories

• Light Beer: 1035g
• Oranges: 638g

Raw Oranges have 1.6 times more energy per unit of mass than Light Beer, which is low in comparison to other foods. Light Beer having very low energy density.

Which food has more nutrients per 300 calories - Light Beer or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Light Beer	13%	0%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Light Beer	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	82.3% 59.7g	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	0% 0g	NA	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Light Beer	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	29.5% 0.38mg	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	15.5% 62μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.62% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	377% 340mg	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	0% 0mg	7.66% 1.15mg	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

	Light Beer	Oranges	Recommended Dietary Allowance
Calcium	4.14% 41.4mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	11.7% 469μg	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	3.88% 0.31mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	6.94% 0.16mg	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	17.7% 124mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.94% 0.1mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	26.5% 982g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Light Beer vs Oranges:

• Light Beer has 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 10.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B5, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin E than Light Beer.
• Both Light Beer and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Light Beer as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Light Beer vs Oranges:

• Light Beer has 1.4 times more Phosphorus, 1.3 times more Selenium and 1.8 times more Water than Raw Oranges.
• While Raw Oranges contain 6.2 times more Calcium, 4.6 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 5.3 times more Potassium and 4.3 times more Zinc than Light Beer.
• Both Light Beer and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 4.4 times more Carbohydrate, 64.1 times more Sugars, more Fiber and 2.4 times more Protein than Light Beer.
• Both Light Beer and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Light Beer as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.