Comparing Nutrients in 500 calories Valencia Oranges VS Restaurant-prepared Espresso Brewed Coffee

Weight per 500 calories

• Valencia Oranges: 1020g
• Restaurant-prepared Espresso Brewed Coffee: 5556g

Valencia Oranges have 5.4 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has low energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Valencia Oranges	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	71.4% 93g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	1808% 289mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	8.55% 0.11mg	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	99% 398μg	14% 55.6μg	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	550% 495mg	12.3% 11mg	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	NA	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	41% 408mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	309% 2.78mg	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	11.5% 0.92mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	1058% 4444mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	121% 2.78mg	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	24.8% 173mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	188% 6389mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	24% 881g	147% 5433g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Restaurant-prepared Espresso Brewed Coffee:

• Raw Valencia Oranges have more Vitamin A, 16 times more Vitamin B1, 1.6 times more Vitamin B5, 5.8 times more Vitamin B6, 7.2 times more Vitamin B9 and 44.5 times more Vitamin C than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 24.1 times more Vitamin B2 and 103.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Restaurant-prepared Espresso Brewed Coffee:

• Raw Valencia Oranges have 3.7 times more Calcium than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 7.4 times more Copper, 7.9 times more Iron, 43.6 times more Magnesium, 11.8 times more Manganese, 2.2 times more Phosphorus, 3.5 times more Potassium, more Sodium, 4.5 times more Zinc and 6.2 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have more Omega 3, 1.3 times more Carbohydrate, more Fiber and 1.6 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 3.3 times more Fat, 14.3 times more Saturated Fat and 11.4 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.