Comparing Nutrients in 300 calories Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Valencia Oranges

Weight per 300 calories

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 1667g
• Valencia Oranges: 612g

Raw Valencia Oranges have 2.7 times more energy per unit of mass than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored, which is low in comparison to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Which food has more nutrients per 300 calories - Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	56% 72.8g	130g per day for Men 19-50 years
Sugars	103% 75g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0% 0g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	59.3% 533μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	29.7% 0.39mg	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	33.3% 133μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 212mg	330% 297mg	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	211% 31.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Valencia Oranges	Recommended Dietary Allowance
Calcium	28.3% 283mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	25% 0.23mg	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	0% 0mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	42.5% 1574g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Valencia Oranges:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 7.3 times more Vitamin A, 8.4 times more Vitamin B3, 3.6 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, more Vitamin B2, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Valencia Oranges:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has more Sodium, 14.5 times more Zinc and 3 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Copper, more Iron, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Raw Valencia Oranges have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain more Omega 3, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.