Comparing Nutrients in 5 ounces Syrups, corn, light VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Syrups, corn, light	Navel Oranges	Recommended Dietary Allowance
Energy	14% 401kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	83.7% 109g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	150% 109g	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	NA	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	NA	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 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

	Syrups, corn, light	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	6.97% 0.084mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.4% 0.21mg	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

	Syrups, corn, light	Navel Oranges	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	0.042% 1.4mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.86% 88mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.87% 32.3g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrups, corn, light vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Syrups, corn, light.
• Both Syrups, corn, light and Raw Navel Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Syrups, corn, light as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Syrups, corn, light vs Navel Oranges:

• Syrups, corn, light have more Selenium, 62 times more Sodium and 5.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Calcium, more Copper, more Iron, 11 times more Magnesium, more Manganese, more Phosphorus, 166 times more Potassium and 3.8 times more Water than Syrups, corn, light.

Comparison of macro-nutrients per 5 ounces:

• Syrups, corn, light have 5.8 times more Energy, 6.1 times more Carbohydrate and 9 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.