Comparing Nutrients in 5 ounces Syrup, maple, Canadian VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Syrup, maple, Canadian	Valencia Oranges	Recommended Dietary Allowance
Energy	13% 383kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	73.5% 96g	13% 17g	130g per day for Men 19-50 years
Sugars	117% 85g	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	0.66% 0.48g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 83.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0% 0g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.87% 0.089mg	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	NA	14% 55.3μg	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	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Valencia Oranges	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	5.83% 0.052mg	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	1.95% 0.16mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	1.4% 0.033mg	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	NA	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrup, maple, Canadian vs Valencia Oranges:

• Syrup, maple, Canadian has 31.8 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 3.4 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Syrup, maple, Canadian vs Valencia Oranges:

• Syrup, maple, Canadian has 2.7 times more Calcium, 1.2 times more Iron, 2.1 times more Magnesium, 100 times more Manganese, 1.3 times more Potassium and 11.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Water than Syrup, maple, Canadian.

Comparison of macro-nutrients per 5 ounces:

• Syrup, maple, Canadian has 5.5 times more Energy and 5.7 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.