Comparing Nutrients in 300 calories Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Oranges

Weight per 300 calories

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 3333g
• Oranges: 638g

Raw Oranges have 5.2 times more energy per unit of mass than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated, which is low in comparison to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 300 calories - Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	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	18% 3.07g	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	43.3% 56.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	5.95% 3.33g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	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	2.78% 0.033mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1085% 174mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.13% 0.067mg	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	8.33% 33.3μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.67mg	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	2.78% 3.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Oranges	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	32% 0.29mg	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	54% 4.33mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	635% 2667mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	33.3% 233mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	88% 3260g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Oranges:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 23.1 times more Vitamin B2 and 96.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 16.7 times more Vitamin B1, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6, 5.7 times more Vitamin B9, 50.9 times more Vitamin C and more Vitamin E than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Oranges:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 5.8 times more Copper, 6.8 times more Iron, 41.8 times more Magnesium, 10.4 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, more Sodium, 3.7 times more Zinc and 5.9 times more Water than Raw Oranges.
• While Raw Oranges contain 3.8 times more Calcium and more Selenium than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.

Comparison of macro-nutrients per 300 calories:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 7.8 times more Fat, 32 times more Saturated Fat and 26.7 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, more Sugars, more Fiber and 1.8 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.