Comparing Nutrients in 7 ounces Navel Oranges VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Navel Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	17.6% 23g	130g per day for Men 19-50 years
Sugars	23.3% 17g	25.6% 18.6g	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	6.16% 4.47g	4.24% 3.08g	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	% 3.9g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 12.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	2.6% 0.034mg	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	17% 67.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	0.44% 0.004mg	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	3.22% 0.26mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	0.86% 0.02mg	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	6.52% 45.6mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs As Served In Restaurant Horchata:

• Raw Navel Oranges have more Vitamin B1, more Vitamin B2, 9 times more Vitamin B3, more Vitamin B5 and 4.6 times more Vitamin B6 than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 1.6 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs As Served In Restaurant Horchata:

• Raw Navel Oranges have 2.4 times more Calcium, 19.5 times more Copper, 13 times more Iron, 3.7 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus and 4.9 times more Potassium than As Served In Restaurant Horchata.
• Both Raw Navel Oranges and As Served In Restaurant Horchata have similar amounts of Water per 7 oz.
• Both Raw Navel Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.5 times more Fructose, more Fiber and 1.9 times more Protein than As Served In Restaurant Horchata.
• Both Raw Navel Oranges and As Served In Restaurant Horchata have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Raw Navel Oranges as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.