Comparing Nutrients in 5 ounces Navel Oranges VS Sugars, maple

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sugars, maple	0%	0%	100%

Macro Nutrients

	Navel Oranges	Sugars, maple	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	99% 129g	130g per day for Men 19-50 years
Sugars	16.6% 12g	166% 120g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sugars, maple	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.35% 0.057mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0.33% 0.004mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sugars, maple	Recommended Dietary Allowance
Calcium	6.1% 61mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	15.6% 0.14mg	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	2.3% 0.18mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	273% 6.27mg	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	4.66% 32.6mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sugars, maple per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Sugars, maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Sugars, maple:

• 5 ounces of Navel Oranges have 7.6 times more Vitamin B1, 3.9 times more Vitamin B2, 10.6 times more Vitamin B3, 5.4 times more Vitamin B5, 26.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Sugars, maple.
• 5 ounces of Sugars, maple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Sugars, maple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Sugars, maple:

• 5 ounces of Navel Oranges have 7.7 times more Phosphorus and 10.7 times more Water than Sugars, maple.
• While 5 oz of Sugars, maple contain 2.1 times more Calcium, 2.5 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 152.5 times more Manganese, 1.7 times more Potassium and 75.8 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Sugars, maple lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Sugars, maple lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have more Fiber than Sugars, maple.
• While 5 oz of Sugars, maple contain 7.2 times more Energy, 7.2 times more Carbohydrate and 10 times more Sugars than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• 5 ounces of Sugars, maple provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Sugars, maple provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.