Comparing Nutrients in 5 ounces Valencia Oranges VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	0% 0g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	4.57% 0.041mg	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	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	5.8% 0.13mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Syrups, corn, high-fructose:

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin B3, 22.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• Both Raw Valencia Oranges as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Syrups, corn, high-fructose:

• Raw Valencia Oranges have more Calcium, 1.3 times more Copper, 3 times more Iron, more Magnesium, more Phosphorus, more Potassium and 3.6 times more Water than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 4.1 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Syrups, corn, high-fructose have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have more Omega 3, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 5.7 times more Energy and 6.4 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.