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

Weight per 300 calories

• Navel Oranges: 612g
• 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 - Navel Oranges or As Served In Restaurant Horchata?

Macros Ratio

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

Macro Nutrients

	Navel 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	0.95% 0.92g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	49.2% 64g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 34.3g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	0% 0g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	26.3% 263mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	0.69% 0.056mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	3.97% 16.7mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	5.56% 189mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	5.2% 77.8mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	14.2% 526g	13% 484g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin B1, more Vitamin B2, 10 times more Vitamin B3, more Vitamin B5 and 5.1 times more Vitamin B6 than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 1.5 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin K in 300 kcal.

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

• Raw Navel Oranges have 2.6 times more Calcium, 21.5 times more Copper, 14.3 times more Iron, 4 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 5.4 times more Potassium and 1.5 times more Zinc than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain more Selenium and 12.7 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges and As Served In Restaurant Horchata have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 1.6 times more Fructose, more Fiber and 2.1 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 4.3 times more Fat than Raw Navel Oranges.
• Both Raw Navel Oranges and As Served In Restaurant Horchata have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Navel Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Glucose and Sucrose in 300 kcal.