Comparing Nutrients in 500 calories Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Valencia Oranges

Weight per 500 calories

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g
• Valencia Oranges: 1020g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	172% 125g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.6g	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	99% 889μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	49.5% 0.64mg	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	55.6% 222μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	289% 6.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	392% 353mg	550% 495mg	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	352% 52.8mg	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	47.2% 472mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	15% 222mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	71% 2623g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.