Comparing Nutrients in 300 calories Syrups, table blends, corn, refiner, and sugar VS Oranges with Peel

Weight per 300 calories

• Syrups, table blends, corn, refiner, and sugar: 94g
• Oranges with Peel: 476g

Syrups, table blends, corn, refiner, and sugar have 5.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Syrups, table blends, corn, refiner, and sugar or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	56.8% 74g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.2g	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	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.47% 0.006mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.019mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.66% 0.033mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.008mg	34% 0.44mg	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	0.71% 2.82μg	35.7% 143μg	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	376% 338mg	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	2.16% 21.6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	6.27% 0.056mg	30% 0.27mg	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	8.7% 0.7mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2% 8.46mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	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	1.07% 7.52mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	1.74% 59.2mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	1.37% 0.75μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.45% 66.8mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	10.6% 392g	3700g per day for Men 19-50 years

Syrups, Table Blends, Corn, Refiner, And Sugar VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Syrups, table blends, corn, refiner, and sugar or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Syrups, table blends, corn, refiner, and sugar vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 84.4 times more Vitamin B1, 5.4 times more Vitamin B2, 126.6 times more Vitamin B3, 47.7 times more Vitamin B5, 52.3 times more Vitamin B6, 50.6 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• 300 calories of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, 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 B12 in 300 calories.

Comparing minerals per 300 calories for Syrups, table blends, corn, refiner, and sugar vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 15.4 times more Calcium, 4.8 times more Copper, 5.5 times more Iron, 7.9 times more Magnesium, 13.9 times more Phosphorus, 15.8 times more Potassium, 4.4 times more Selenium and 26.7 times more Water than Syrups, table blends, corn, refiner, and sugar.
• 300 calories of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
• Both Syrups, table blends, corn, refiner, and sugar and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber and Protein