Comparing Nutrients in 7 ounces Fresh Orange juice VS Sugars, maple

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Sugars, maple	0%	0%	100%

Macro Nutrients

	Fresh Orange juice	Sugars, maple	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	139% 180g	130g per day for Men 19-50 years
Sugars	23% 16.7g	232% 168g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Sugars, maple	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.5% 0.079mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	0.46% 0.006mg	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	15% 59.5μg	0% 0μg	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	110% 99mg	0% 0mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Sugars, maple	Recommended Dietary Allowance
Calcium	2.2% 22mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	22% 0.2mg	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	4.96% 0.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	382% 8.78mg	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	4.8% 33.7mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	109% 12mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Sugars, maple per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Sugars, maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Sugars, maple:

• 7 ounces of Fresh Orange juice have 10 times more Vitamin B1, 2.3 times more Vitamin B2, 10 times more Vitamin B3, 4 times more Vitamin B5, 13.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Sugars, maple.
• 7 ounces of Sugars, maple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Sugars, maple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Sugars, maple:

• 7 ounces of Fresh Orange juice have 5.7 times more Phosphorus and 11 times more Water than Sugars, maple.
• While 7 oz of Sugars, maple contain 8.2 times more Calcium, 2.3 times more Copper, 8.1 times more Iron, 1.7 times more Magnesium, 315.9 times more Manganese, 1.4 times more Potassium and 121.2 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• 7 ounces of Sugars, maple lack sufficient amounts of Phosphorus
• Both Raw Orange juice as well as Sugars, maple lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sugars, maple contain 7.9 times more Energy, 8.7 times more Carbohydrate and 10.1 times more Sugars than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy
• Both Raw Orange juice as well as Sugars, maple provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in seven ounces.