Comparing Nutrients in 7 ounces Oranges VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Oranges	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	3.2% 93kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	117% 152g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	186% 135g	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	152% 110g	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	% 24.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	8.55% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	35.7% 0.46mg	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	15% 59.5μg	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	117% 106mg	37.5% 33.7mg	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	2.4% 0.36mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	2% 0.018mg	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	2.5% 0.2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	0.43% 0.01mg	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	3.97% 27.8mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	0.23% 7.94mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.65% 172g	1.23% 45.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Sweetener, syrup, agave:

• Raw Oranges have 1.4 times more Vitamin A and 3.1 times more Vitamin C than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B6, 5.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Sweetener, syrup, agave have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Oranges as well as Sweetener, syrup, agave have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Sweetener, syrup, agave:

• Raw Oranges have 40 times more Calcium, 5 times more Copper, 10 times more Magnesium, 5 times more Manganese, 14 times more Phosphorus, 45.3 times more Potassium and 3.8 times more Water than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 3.4 times more Selenium than Raw Oranges.
• Both Raw Oranges and Sweetener, syrup, agave have similar amounts of Iron per 7 oz.
• Both Raw Oranges as well as Sweetener, syrup, agave have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 12 times more Fiber and 10.4 times more Protein than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 6.6 times more Energy, 6.5 times more Carbohydrate and 7.3 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Sweetener, syrup, agave have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.