Comparing Nutrients in 500 calories Malt beverage, includes non-alcoholic beer VS Valencia Oranges

Weight per 500 calories

• Malt beverage, includes non-alcoholic beer: 1351g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Malt beverage, includes non-alcoholic beer, which is low in comparison to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 500 calories - Malt beverage, includes non-alcoholic beer or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.68g	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	83.7% 109g	93% 121g	130g per day for Men 19-50 years
Sugars	150% 109g	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	5.07% 2.84g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	47.3% 189μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	550% 495mg	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	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

	Malt beverage, includes non-alcoholic beer	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.46% 95mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	10% 0.81mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	22.5% 95mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	7.64% 0.18mg	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	31% 216mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	33.3% 1232g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Malt beverage, includes non-alcoholic beer vs Valencia Oranges:

• Malt beverage, includes non-alcoholic beer have 1.6 times more Vitamin B2, 5.4 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.1 times more Vitamin B1, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 73.2 times more Vitamin C than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Malt beverage, includes non-alcoholic beer vs Valencia Oranges:

• Malt beverage, includes non-alcoholic beer have 1.2 times more Phosphorus, more Sodium and 1.4 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.3 times more Calcium, 3.5 times more Copper, 1.3 times more Manganese, 16.9 times more Potassium and 2.3 times more Zinc than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Raw Valencia Oranges have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 2 times more Omega 3, more Fiber and 3.7 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.