Comparing Nutrients in 300 calories Syrup, maple, Canadian VS Oranges

Weight per 300 calories

• Syrup, maple, Canadian: 111g
• Oranges: 638g

Syrup, maple, Canadian has 5.7 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 - Syrup, maple, Canadian or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Oranges	7%	2%	91%

Macro Nutrients

	Syrup, maple, Canadian	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	57.6% 75g	57.7% 75g	130g per day for Men 19-50 years
Sugars	92% 66.6g	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	0.52% 0.38g	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	% 0.72g	NA	g per day for Men 19-50 years
Sucrose	% 65.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0% 0g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	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	NA	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	NA	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	0% 0mg	377% 340mg	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	7.66% 1.15mg	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

	Syrup, maple, Canadian	Oranges	Recommended Dietary Allowance
Calcium	12% 121mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	NA	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	1.53% 0.12mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.56% 23.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	NA	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrup, maple, Canadian vs Oranges:

• Syrup, maple, Canadian has 5.5 times more Vitamin B2 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 7.6 times more Vitamin B1, 20 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Syrup, maple, Canadian vs Oranges:

• Syrup, maple, Canadian has 16 times more Manganese and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium, 5.2 times more Iron, 2.7 times more Magnesium, 4.6 times more Potassium and 15.5 times more Water than Syrup, maple, Canadian.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Syrup, maple, Canadian as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.