Comparing Nutrients in 1 kilogram Oranges with Peel VS Syrups, corn, dark

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Syrups, corn, dark	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Syrups, corn, dark	Recommended Dietary Allowance
Energy	21.7% 630kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	597% 776g	130g per day for Men 19-50 years
Sugars	NA	1070% 776g	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	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Syrups, corn, dark	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	6.92% 0.09mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Syrups, corn, dark	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	59% 0.53mg	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	100% 8mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	31.4% 220mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	103% 1550mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	5.95% 220g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Syrups, corn, dark per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Syrups, corn, dark to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Syrups, corn, dark:

• 1 kilogram of Oranges with Peel has 9.1 times more Vitamin B1, 5.6 times more Vitamin B2, 25 times more Vitamin B3, 14.3 times more Vitamin B5, 10.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, dark.
• 1 kilogram of Syrups, corn, dark have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Syrups, corn, dark have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Syrups, corn, dark:

• 1 kilogram of Oranges with Peel has 3.9 times more Calcium, 2.2 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 4.5 times more Potassium and 3.7 times more Water than Syrups, corn, dark.
• While 1 kg of Syrups, corn, dark contains 4.1 times more Selenium and 77.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Syrups, corn, dark contain similar levels of Copper per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• 1 kilogram of Syrups, corn, dark lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Syrups, corn, dark lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has more Fiber and more Protein than Syrups, corn, dark.
• While 1 kg of Syrups, corn, dark contains 4.5 times more Energy and 5 times more Carbohydrate than Raw Oranges with Peel .
• 1 kilogram of Syrups, corn, dark provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Syrups, corn, dark provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.