Comparing Nutrients in 1 kilogram Syrups, table blends, corn, refiner, and sugar VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Syrups, table blends, corn, refiner, and sugar	Oranges with Peel	Recommended Dietary Allowance
Energy	110% 3190kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	645% 839g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	NA	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	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	0% 0g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Syrups, table blends, corn, refiner, and sugar	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	71.5% 0.93mg	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	7.5% 30μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, table blends, corn, refiner, and sugar	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 230mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	63.3% 0.57mg	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	93% 7.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	11.4% 80mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.2% 156g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, table blends, corn, refiner, and sugar VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Syrups, table blends, corn, refiner, and sugar vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 16.7 times more Vitamin B1, 25 times more Vitamin B3, 9.4 times more Vitamin B5, 10.3 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• Both Syrups, table blends, corn, refiner, and sugar and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Syrups, table blends, corn, refiner, and sugar vs Oranges with Peel :

• 1 kilogram of Syrups, table blends, corn, refiner, and sugar has 35.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Calcium, 1.6 times more Magnesium, 2.8 times more Phosphorus, 3.1 times more Potassium and 5.3 times more Water than Syrups, table blends, corn, refiner, and sugar.
• Both Syrups, table blends, corn, refiner, and sugar and Oranges with Peel contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Phosphorus and Potassium
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Syrups, table blends, corn, refiner, and sugar has 5.1 times more Energy and 5.4 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
• 1 kilogram of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber and Protein