Comparing Nutrients in 100 grams Navel Oranges VS Hard Lemonade Malt Beer

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Hard Lemonade Malt Beer	0%	0%	100%

Macro Nutrients

	Navel Oranges	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	7.75% 10g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	13.5% 9.77g	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	3.1% 2.25g	5.4% 3.9g	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	% 1.97g	% 3.55g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 2.1g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	0% 0g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.7% 0.022mg	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	8.5% 34μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	3.1% 2.8mg	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	1% 0.15mg	0.13% 0.02mg	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	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	0.89% 0.008mg	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	1.63% 0.13mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	0.26% 0.006mg	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	3.3% 23mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Hard Lemonade Malt Beer per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Hard Lemonade Malt Beer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Hard Lemonade Malt Beer:

• 100 grams of Navel Oranges have 11.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin B5, 3.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 21.1 times more Vitamin C than Hard Lemonade Malt Beer.
• 100 grams of Hard Lemonade Malt Beer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Hard Lemonade Malt Beer have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Hard Lemonade Malt Beer:

• 100 grams of Navel Oranges have 10.8 times more Calcium, 4.9 times more Copper, 2.8 times more Magnesium, 3.3 times more Phosphorus and 6.1 times more Potassium than Hard Lemonade Malt Beer.
• Both Navel Oranges and Hard Lemonade Malt Beer contain similar levels of Water per 100 grams.
• 100 grams of Hard Lemonade Malt Beer lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Hard Lemonade Malt Beer lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.2 times more Carbohydrate and more Fiber than Hard Lemonade Malt Beer.
• While 100 g of Hard Lemonade Malt Beer contain 1.4 times more Energy and 1.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Hard Lemonade Malt Beer offer comparable quantities of Sugars per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• 100 grams of Hard Lemonade Malt Beer provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Hard Lemonade Malt Beer provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.