Comparing Nutrients in 300 calories As Served In Restaurant Horchata VS Oranges

Weight per 300 calories

• As Served In Restaurant Horchata: 556g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - As Served In Restaurant Horchata or Oranges?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Oranges	7%	2%	91%

Macro Nutrients

	As Served In Restaurant Horchata	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	57.7% 75g	130g per day for Men 19-50 years
Sugars	71.7% 52g	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	12% 8.6g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	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	4.76% 2.67g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.26% 0.094mg	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	NA	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.33mg	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

	As Served In Restaurant Horchata	Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	1.23% 0.011mg	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	0.69% 0.056mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	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	12% 83.3mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	5.56% 189mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	5.2% 77.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	13% 484g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of As Served In Restaurant Horchata vs Oranges:

• Raw Oranges contain more Vitamin B1, more Vitamin B2, 6.9 times more Vitamin B3, more Vitamin B5 and 4.1 times more Vitamin B6 than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Oranges have similar amounts of Vitamin E per 300 kcal.
• Both As Served In Restaurant Horchata as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for As Served In Restaurant Horchata vs Oranges:

• As Served In Restaurant Horchata have more Sodium than Raw Oranges.
• While Raw Oranges contain 2.6 times more Calcium, 25.9 times more Copper, 11.5 times more Iron, 3.8 times more Magnesium, 2.9 times more Manganese, 6.1 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Oranges have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• As Served In Restaurant Horchata have 5.1 times more Fat than Raw Oranges.
• While Raw Oranges contain more Fiber and 2.3 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both As Served In Restaurant Horchata as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.