Comparing Nutrients in 500 calories Light Beer VS Oranges

Weight per 500 calories

• Light Beer: 1724g
• Oranges: 1064g

Raw Oranges have 1.6 times more energy per unit of mass than Light Beer, which is low in comparison to other foods. Light Beer having very low energy density.

Which food has more nutrients per 500 calories - Light Beer or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Light Beer	13%	0%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Light Beer	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	96% 125g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	137% 99g	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	0% 0g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Light Beer	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	49% 0.64mg	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	26% 103μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.4% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	629% 566mg	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	12.8% 1.9mg	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

	Light Beer	Oranges	Recommended Dietary Allowance
Calcium	6.9% 69mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	19.5% 781μg	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	6.47% 0.52mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86.2mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	11.6% 0.27mg	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	29.6% 207mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.57% 0.17mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	44.2% 1636g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Beer vs Oranges:

• Light Beer has 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 10.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B5, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin E than Light Beer.
• Both Light Beer and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Light Beer as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Light Beer vs Oranges:

• Light Beer has 1.4 times more Phosphorus, 1.3 times more Selenium and 1.8 times more Water than Raw Oranges.
• While Raw Oranges contain 6.2 times more Calcium, 4.6 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 5.3 times more Potassium and 4.3 times more Zinc than Light Beer.
• Both Light Beer and Raw Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 4.4 times more Carbohydrate, 64.1 times more Sugars, more Fiber and 2.4 times more Protein than Light Beer.
• Both Light Beer and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Light Beer as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.