Comparing Nutrients in 500 calories As Served In Restaurant Horchata VS Valencia Oranges

Weight per 500 calories

• As Served In Restaurant Horchata: 926g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - As Served In Restaurant Horchata or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	As Served In Restaurant Horchata	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.78% 6.57g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	93% 121g	130g per day for Men 19-50 years
Sugars	120% 86.7g	NA	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	19.8% 14.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.94% 4.44g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.44mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	49.5% 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	NA	99% 398μg	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	550% 495mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Valencia Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	2.06% 0.019mg	42% 0.38mg	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	1.16% 0.093mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	10.2% 0.23mg	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% 139mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	NA	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	21.8% 806g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of As Served In Restaurant Horchata vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin B1, more Vitamin B2, 6.4 times more Vitamin B3, more Vitamin B5 and 4.1 times more Vitamin B6 than As Served In Restaurant Horchata.

Comparing minerals per 500 calories for As Served In Restaurant Horchata vs Valencia Oranges:

• As Served In Restaurant Horchata have more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium, 20.4 times more Copper, 9.9 times more Iron, 3.7 times more Magnesium, 2.5 times more Manganese and 5.8 times more Potassium than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Valencia Oranges have similar amounts of Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• As Served In Restaurant Horchata have 2.1 times more Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and 2.4 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both As Served In Restaurant Horchata as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.