Comparing Nutrients in 1 kilogram Navel Oranges VS Syrup, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Navel Oranges	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	17% 490kcal	90% 2610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	501% 651g	130g per day for Men 19-50 years
Sugars	117% 85g	897% 650g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Syrup, fruit flavored	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	0% 0mg	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	85% 340μg	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	657% 591mg	0% 0mg	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	10% 1.5mg	0% 0mg	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	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	43% 430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	7.78% 0.07mg	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	16.3% 1.3mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	0.87% 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	33% 230mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Syrup, fruit flavored per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Syrup, fruit flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Syrup, fruit flavored:

• 1 kilogram of Navel Oranges has 9.7 times more Vitamin B1, 4.6 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrup, fruit flavored.
• 1 kilogram of Syrup, fruit flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Syrup, fruit flavored have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Syrup, fruit flavored:

• 1 kilogram of Navel Oranges has more Calcium, 5.6 times more Copper, 11 times more Magnesium, more Phosphorus, 166 times more Potassium and 2.5 times more Water than Syrup, fruit flavored.
• 1 kilogram of Syrup, fruit flavored lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Syrup, fruit flavored lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has more Fiber than Syrup, fruit flavored.
• While 1 kg of Syrup, fruit flavored contains 5.3 times more Energy, 5.2 times more Carbohydrate and 7.6 times more Sugars than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• 1 kilogram of Syrup, fruit flavored provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Syrup, fruit flavored provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.