Comparing Nutrients in 300 calories Sweetener, syrup, agave VS Oranges

Weight per 300 calories

• Sweetener, syrup, agave: 97g
• Oranges: 638g

Sweetener, syrup, agave has 6.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Sweetener, syrup, agave or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Oranges	7%	2%	91%

Macro Nutrients

	Sweetener, syrup, agave	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	57.7% 75g	130g per day for Men 19-50 years
Sugars	91% 66g	82.3% 59.7g	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	74.2% 54g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0.51% 0.19g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0.16% 0.087g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Oranges	Recommended Dietary Allowance
Vitamin A	0.86% 7.74μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.84% 0.12mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.17% 0.67mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	29.5% 0.38mg	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	7.26% 29μg	48% 191μg	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	18.3% 16.5mg	377% 340mg	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	6.32% 0.95mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Oranges	Recommended Dietary Allowance
Calcium	0.097% 0.97mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	0.97% 0.009mg	32% 0.29mg	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	1.1% 0.087mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0.23% 0.97mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	0.21% 0.005mg	6.94% 0.16mg	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	0.14% 0.97mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	0.11% 3.87mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.87mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.088% 0.01mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.6% 22g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetener, syrup, agave vs Oranges:

• Sweetener, syrup, agave has more Vitamin K than Raw Oranges.
• While Raw Oranges contain 9.1 times more Vitamin A, 4.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B6, 6.6 times more Vitamin B9 and 20.6 times more Vitamin C than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Raw Oranges have similar amounts of Vitamin E per 300 kcal.
• Both Sweetener, syrup, agave as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetener, syrup, agave vs Oranges:

• Raw Oranges contain 263.8 times more Calcium, 33 times more Copper, 7.3 times more Iron, 66 times more Magnesium, 33 times more Manganese, 92.3 times more Phosphorus, 298.5 times more Potassium, 1.9 times more Selenium, 46.2 times more Zinc and 24.9 times more Water than Sweetener, syrup, agave.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 79.1 times more Fiber and 68.9 times more Protein than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Sweetener, syrup, agave as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.