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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	NA	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	49.2% 64g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	71.7% 52g	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	12% 8.6g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 34.3g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	0% 0g	38g per day for Men 19-50 years
Protein	10.7% 6g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	7.26% 0.094mg	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	48% 191μg	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	377% 340mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	8.9% 1.33mg	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

	Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	25.5% 255mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	1.23% 0.011mg	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	7.98% 0.64mg	0.69% 0.056mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	3.97% 16.7mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	2.4% 0.056mg	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	12.8% 89.4mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	5.56% 189mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.2% 77.8mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	15% 554g	13% 484g	3700g per day for Men 19-50 years

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

• Raw Oranges have 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 Raw Oranges and As Served In Restaurant Horchata have similar amounts of Vitamin E per 300 kcal.
• Both Raw Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin K in 300 kcal.

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

• Raw Oranges have 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.
• While As Served In Restaurant Horchata contain more Sodium than Raw Oranges.
• Both Raw Oranges and As Served In Restaurant Horchata have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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