Comparing Nutrients in 500 calories Powder Whiskey Sour Mix VS Valencia Oranges

Weight per 500 calories

• Powder Whiskey Sour Mix: 131g
• Valencia Oranges: 1020g

Powder Whiskey Sour Mix has 7.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Powder Whiskey Sour Mix or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Powder Whiskey Sour Mix	1%	0%	99%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Powder Whiskey Sour Mix	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	93% 121g	130g per day for Men 19-50 years
Sugars	175% 127g	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	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	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Powder Whiskey Sour Mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.54% 0.007mg	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	0% 0mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.57% 0.078mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.54% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.9% 3.52mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Whiskey Sour Mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	35.5% 355mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.36% 0.51mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	2.42% 17mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	0.73% 25mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	1.42% 0.78μg	NA	55μg per day for Men 19-50 years
Sodium	24% 358mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.66% 0.18mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Whiskey Sour Mix vs Valencia Oranges:

• Raw Valencia Oranges contain 46.9 times more Vitamin A, 136 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 32.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 140.4 times more Vitamin C than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Powder Whiskey Sour Mix vs Valencia Oranges:

• Powder Whiskey Sour Mix has more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Copper, 1.8 times more Iron, 4.1 times more Magnesium, more Manganese, 10.2 times more Phosphorus, 73.6 times more Potassium, 3.3 times more Zinc and 1124.8 times more Water than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix and Raw Valencia Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 10.4 times more Omega 3, more Fiber and 13.5 times more Protein than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Powder Whiskey Sour Mix as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.