Comparing Nutrients in 300 calories Oranges with Peel VS Restaurant-prepared Espresso Brewed Coffee

Weight per 300 calories

• Oranges with Peel: 476g
• Restaurant-prepared Espresso Brewed Coffee: 3333g

Oranges with Peel have 7 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has low energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Oranges with Peel	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	43% 55.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	56.4% 21.4g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.13% 0.067mg	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	35.7% 143μg	8.33% 33.3μg	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	376% 338mg	7.4% 6.67mg	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	NA	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	33.3% 333mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	185% 1.67mg	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	47.6% 3.8mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	NA	72.5% 1.67mg	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	15% 105mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10.6% 392g	88% 3260g	3700g per day for Men 19-50 years

Oranges With Peel VS Restaurant-prepared Espresso Brewed Coffee Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Restaurant-prepared Espresso Brewed Coffee?

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

• 300 calories of Oranges with Peel have more Vitamin A, 14.3 times more Vitamin B1, 1.7 times more Vitamin B5, 6.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 50.7 times more Vitamin C than Restaurant-prepared Espresso Brewed Coffee.
• While 300 kcal of Restaurant-prepared Espresso Brewed Coffee contain 24.8 times more Vitamin B2 and 72.9 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Raw Oranges with Peel as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Restaurant-prepared Espresso Brewed Coffee:

• 300 calories of Oranges with Peel have 5 times more Calcium and more Selenium than Restaurant-prepared Espresso Brewed Coffee.
• While 300 kcal of Restaurant-prepared Espresso Brewed Coffee contain 6.1 times more Copper, 40 times more Magnesium, 2.2 times more Phosphorus, 4.1 times more Potassium, 49 times more Sodium, 3.2 times more Zinc and 8.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Restaurant-prepared Espresso Brewed Coffee contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate, more Fiber and 1.5 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While 300 kcal of Restaurant-prepared Espresso Brewed Coffee contain 4.2 times more Fat, 18.4 times more Saturated Fat and 14.6 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Restaurant-prepared Espresso Brewed Coffee offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• 300 calories of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Omega 3 in 300 calories.