Comparing Nutrients in 14 ounces Navel Oranges VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Navel Oranges	Fruit syrup	Recommended Dietary Allowance
Energy	6.7% 194kcal	46.7% 1353kcal	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	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	260% 338g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	290% 210g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fruit syrup	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	0.3% 0.048mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.31% 0.004mg	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	33.7% 135μg	0% 0μg	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	261% 235mg	7.06% 6.35mg	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	3.97% 0.6mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fruit syrup	Recommended Dietary Allowance
Calcium	17% 171mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.94% 0.071mg	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	6.45% 0.52mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	10.5% 0.24mg	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	13% 91mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.6% 58.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fruit syrup per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Fruit syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Fruit syrup:

• 14 ounces of Navel Oranges have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 35.4 times more Vitamin B3, 26.1 times more Vitamin B5, 79 times more Vitamin B6, more Vitamin B9 and 36.9 times more Vitamin C than Fruit syrup.
• 14 ounces of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Fruit syrup:

• 14 ounces of Navel Oranges have 5.4 times more Calcium, 2.2 times more Copper, 11 times more Magnesium, more Phosphorus, 23.7 times more Potassium and 5.8 times more Water than Fruit syrup.
• While 14 oz of Fruit syrup contain 2.1 times more Manganese and 3.3 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Manganese and Zinc
• 14 ounces of Fruit syrup lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Fruit syrup lack sufficient amounts of Iron and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 22 times more Fiber than Fruit syrup.
• While 14 oz of Fruit syrup contain 7 times more Energy, 6.8 times more Carbohydrate and 6.2 times more Sugars than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• 14 ounces of Fruit syrup provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Fruit syrup provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.