Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Valencia Oranges	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	NA	42.7% 31g	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	9.33% 3.54g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0.5% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5.34% 0.069mg	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	14% 55.3μg	9.92% 39.7μg	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	76.4% 68.7mg	50% 45mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	9.92% 0.089mg	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	1.6% 0.13mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	12.3% 0.28mg	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	3.44% 24mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Strawberries, Heavy Syrup:

• Raw Valencia Oranges have 12 times more Vitamin A, 4.1 times more Vitamin B1, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Heavy Syrup Pack Canned Strawberries.
• Both Raw Valencia Oranges and Heavy Syrup Pack Canned Strawberries have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Valencia Oranges as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Strawberries, Heavy Syrup:

• Raw Valencia Oranges have 3.1 times more Calcium, 1.3 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Potassium than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.7 times more Copper, 5.4 times more Iron and 8.7 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Heavy Syrup Pack Canned Strawberries have similar amounts of Water per 5 oz.
• Both Raw Valencia Oranges as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Fiber and 1.9 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.9 times more Energy, 3.4 times more Omega 3 and 2 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.