Comparing Nutrients in 5 ounces Fruit cocktail, canned, heavy syrup, drained VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	8.6% 0.11mg	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	1.06% 4.25μg	12% 48μg	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	3% 2.7mg	93% 83.8mg	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	5.67% 0.85mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	6.14% 0.055mg	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	5.14% 0.41mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	1.8% 0.041mg	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	2.43% 17mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.75% 128mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit cocktail, canned, heavy syrup, drained vs Navel Oranges:

• Fruit cocktail, canned, heavy syrup, drained has 4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9 and 31.1 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Raw Navel Oranges have similar amounts of Vitamin A and Vitamin B3 per 5 oz.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fruit cocktail, canned, heavy syrup, drained vs Navel Oranges:

• Fruit cocktail, canned, heavy syrup, drained has 2.2 times more Copper and 2.2 times more Iron than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium, 2.2 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Potassium than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Raw Navel Oranges have similar amounts of Water per 5 oz.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fruit cocktail, canned, heavy syrup, drained has 1.4 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Fiber and 1.9 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.