Comparing Nutrients in 1 kilogram Sugar VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sugar	0%	0%	100%
Oranges	7%	2%	91%

Macro Nutrients

	Sugar	Oranges	Recommended Dietary Allowance
Energy	133% 3870kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	769% 1000g	90% 118g	130g per day for Men 19-50 years
Sugars	1377% 998g	129% 94g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 998g	NA	g per day for Men 19-50 years
Fiber	0% 0g	63% 24g	38g per day for Men 19-50 years
Protein	0% 0g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Sugar	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	46% 0.6mg	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	0% 0μg	75% 300μg	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	0% 0mg	591% 532mg	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	12% 1.8mg	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

	Sugar	Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	6.25% 0.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	11% 0.25mg	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	0% 0mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.005% 0.2g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sugar vs Oranges:

• Raw Oranges contain more Vitamin A, more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Sugars, white granulated.
• Both Sugars, white granulated as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sugar vs Oranges:

• Raw Oranges contain 40 times more Calcium, 6.4 times more Copper, 2 times more Iron, more Magnesium, 6.3 times more Manganese, more Phosphorus, 90.5 times more Potassium and 4337.5 times more Water than Sugars, white granulated.
• Both Sugars, white granulated and Raw Oranges have similar amounts of Selenium per 1 kg.
• Both Sugars, white granulated as well as Raw Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sugars, white granulated have 8.2 times more Energy, 8.5 times more Carbohydrate and 10.7 times more Sugars than Raw Oranges.
• While Raw Oranges contain more Fiber and more Protein than Sugars, white granulated.
• Both Sugars, white granulated as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.