Comparing Nutrients in 5 ounces Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Navel Oranges	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	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	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	4.9% 6.38g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Navel Oranges	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	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	7.48% 1.2mg	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	9.16% 0.12mg	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	2.83% 11.3μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.8% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	18% 2.7mg	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Navel Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	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	1% 4.25mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	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% 0mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Navel Oranges:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.7 times more Vitamin A, 2 times more Vitamin B3, more Vitamin B12 and 12.7 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin B1, more Vitamin B2, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Raw Navel Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Navel Oranges:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Calcium, 5.6 times more Copper, more Iron, 3.7 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Raw Navel Oranges have similar amounts of Water per 5 oz.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges contain 2.7 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Sugars, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.