Comparing Nutrients in 7 ounces Valencia Oranges VS Hard Lemonade Malt Beer

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hard Lemonade Malt Beer	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	26.7% 19.4g	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	10.7% 7.76g	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	% 7.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	0% 0g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.36% 0.044mg	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	19.3% 77.4μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	6.17% 5.56mg	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	0.26% 0.04mg	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	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	1.76% 0.016mg	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	2.23% 0.18mg	0.74% 0.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	0.52% 0.012mg	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	4.8% 33.7mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Hard Lemonade Malt Beer per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Hard Lemonade Malt Beer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Hard Lemonade Malt Beer:

• 7 ounces of Valencia Oranges have 14.5 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B5, 2.9 times more Vitamin B6, 9.8 times more Vitamin B9 and 17.3 times more Vitamin C than Hard Lemonade Malt Beer.
• 7 ounces of Hard Lemonade Malt Beer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Hard Lemonade Malt Beer have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Hard Lemonade Malt Beer:

• 7 ounces of Valencia Oranges have 10 times more Calcium, 4.6 times more Copper, 2.5 times more Magnesium, 2.4 times more Phosphorus and 6.6 times more Potassium than Hard Lemonade Malt Beer.
• Both Valencia Oranges and Hard Lemonade Malt Beer contain similar levels of Water per seven ounces.
• 7 ounces of Hard Lemonade Malt Beer lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Hard Lemonade Malt Beer lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have more Fiber than Hard Lemonade Malt Beer.
• While 7 oz of Hard Lemonade Malt Beer contain 1.4 times more Energy than Raw Valencia Oranges.
• Both Valencia Oranges and Hard Lemonade Malt Beer offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• 7 ounces of Hard Lemonade Malt Beer provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Hard Lemonade Malt Beer provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.