Comparing Nutrients in 100 calories Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Valencia Oranges

Weight per 100 calories

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 1111g
• Valencia Oranges: 204g

Raw Valencia Oranges have 5.4 times more energy per unit of mass than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated, which is low in comparison to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 100 calories - Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated or Valencia Oranges?

Macros Ratio

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

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2% 1.1g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	362% 58mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.22% 0.31mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	9.9% 0.13mg	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	2.78% 11μg	20% 79.6μg	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	2.47% 2.22mg	110% 99mg	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	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	8.4% 0.076mg	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	18% 1.44mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	2.04% 0.047mg	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	11% 77.8mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	29.4% 1087g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Valencia Oranges:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 24.1 times more Vitamin B2 and 103.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 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 Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Valencia Oranges:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 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.
• While Raw Valencia Oranges contain 3.7 times more Calcium than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.

Comparison of macro-nutrients per 100 calories:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 3.3 times more Fat, 14.3 times more Saturated Fat and 11.4 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 1.3 times more Carbohydrate, more Fiber and 1.9 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.