Comparing Nutrients in 5 ounces Sugars, maple VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sugars, maple	0%	0%	100%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sugars, maple	Oranges with Peel	Recommended Dietary Allowance
Energy	17.3% 502kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	17% 22g	130g per day for Men 19-50 years
Sugars	166% 120g	NA	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	0% 0g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Sugars, maple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.057mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	10% 0.13mg	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	0% 0μg	10.6% 42.5μg	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	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugars, maple	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.8% 128mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	8.98% 0.081mg	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	28.5% 2.3mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	273% 6.27mg	NA	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	0.61% 4.25mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	3.15% 117g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel contain more Vitamin A, 11.1 times more Vitamin B1, 3.8 times more Vitamin B2, 12.5 times more Vitamin B3, 6.9 times more Vitamin B5, 31 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Sugars, maple.
• Both Sugars, maple as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

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

• Sugars, maple have 1.3 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium and 55.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 7.3 times more Phosphorus and 10.3 times more Water than Sugars, maple.
• Both Sugars, maple and Raw Oranges with Peel have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sugars, maple have 5.6 times more Energy and 5.9 times more Carbohydrate than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Omega 3, more Fiber and 13 times more Protein than Sugars, maple.
• Both Sugars, maple as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.