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

Macros Ratio

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

Macro Nutrients

	Syrup, maple, Canadian	Navel Oranges	Recommended Dietary Allowance
Energy	13% 383kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	117% 85g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 83.5g	% 6.07g	g per day for Men 19-50 years
Fiber	0% 0g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0% 0g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Navel 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	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Syrup, maple, Canadian	Navel Oranges	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	1.03% 0.11mg	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 Navel Oranges:

• Syrup, maple, Canadian has 24.9 times more Vitamin B2 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 5.2 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Raw Navel Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Syrup, maple, Canadian as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 5 oz.

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

• Syrup, maple, Canadian has 2.5 times more Calcium, 1.9 times more Magnesium, 79.3 times more Manganese, 1.4 times more Potassium and 8.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.7 times more Water than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Raw Navel Oranges have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Syrup, maple, Canadian has 5.5 times more Energy, 5.4 times more Carbohydrate and 7 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.6 times more Fructose, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.