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

Weight per 500 calories

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

Valencia Oranges have 1.3 times more energy per 100g than Malt beverage, includes non-alcoholic beer. It has low energy density when compared to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	5.07% 0.081g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	150% 109g	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	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Malt beverage, includes non-alcoholic beer	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	28% 0.36mg	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	47.3% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	7.5% 6.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	41% 408mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	12% 0.11mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	22.5% 95mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	7.64% 0.18mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	NA	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	24% 881g	33.3% 1232g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 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.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Vitamin B2, 5.4 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 500 kcal.

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

• Raw Valencia Oranges have 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.
• While Malt beverage, includes non-alcoholic beer contain more Sodium and 1.4 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Malt beverage, includes non-alcoholic beer have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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