Comparing Nutrients in 500 calories Regular Brewed Green Tea VS Oranges

Weight per 500 calories

• Regular Brewed Green Tea: 50000g
• Oranges: 1064g

Raw Oranges have 47 times more energy per unit of mass than Regular Brewed Green Tea, which is low in comparison to other foods. Regular Brewed Green Tea having very low energy density.

Which food has more nutrients per 500 calories - Regular Brewed Green Tea or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Regular Brewed Green Tea	100%	0%	0%
Oranges	7%	2%	91%

Macro Nutrients

	Regular Brewed Green Tea	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	0% 0g	96% 125g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	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	196% 110g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Regular Brewed Green Tea	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2231% 29mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	0% 0μg	79.8% 319μg	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	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

	Regular Brewed Green Tea	Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	53% 0.48mg	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	125% 10mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	4000% 92mg	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	0% 0mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	1350% 49965g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Regular Brewed Green Tea vs Oranges:

• Regular Brewed Green Tea has 3.8 times more Vitamin B1, 68.2 times more Vitamin B2, 5 times more Vitamin B3 and 3.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin B9, more Vitamin C and more Vitamin E than Regular Brewed Green Tea.
• Both Regular Brewed Green Tea as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Regular Brewed Green Tea vs Oranges:

• Regular Brewed Green Tea has 4.2 times more Copper, 9.4 times more Iron, 4.7 times more Magnesium, 345.9 times more Manganese, 2.1 times more Potassium, more Sodium, 6.7 times more Zinc and 54.1 times more Water than Raw Oranges.
• While Raw Oranges contain more Calcium, more Phosphorus and more Selenium than Regular Brewed Green Tea.

Comparison of macro-nutrients per 500 calories:

• Regular Brewed Green Tea has 11 times more Protein than Raw Oranges.
• While Raw Oranges contain more Carbohydrate, more Sugars and more Fiber than Regular Brewed Green Tea.
• Both Regular Brewed Green Tea and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Regular Brewed Green Tea as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.