Comparing Nutrients in 5 ounces Florida Oranges VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Florida Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	214% 3.43g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	18% 13g	71.8% 52g	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	8.95% 3.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	19.4% 0.25mg	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	6.02% 24μg	9.2% 37μg	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	71% 63.8mg	0.47% 0.43mg	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	1.7% 0.26mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	85% 0.77mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	74.4% 1.7mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Toppings, nuts in syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Toppings, nuts in syrup:

• 5 ounces of Florida Oranges have 1.2 times more Vitamin B5 and 150 times more Vitamin C than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 3.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Toppings, nuts in syrup provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Toppings, nuts in syrup:

• 5 ounces of Florida Oranges have 1.2 times more Calcium and 5.9 times more Water than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 13.8 times more Copper, 11.7 times more Iron, 5.4 times more Magnesium, 50.3 times more Manganese, 9.8 times more Phosphorus, 4.2 times more Selenium, more Sodium and 13.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Toppings, nuts in syrup contain similar levels of Potassium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toppings, nuts in syrup contain 9.7 times more Energy, 104.8 times more Fat, 78.4 times more Saturated Fat, 220 times more Omega 3, 364.5 times more Omega 6, 5 times more Carbohydrate, 4 times more Sugars and 6.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Toppings, nuts in syrup offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein