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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Valencia Oranges	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	3.35% 97kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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% 23.6g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0.23% 7.94mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.23% 45.5g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.5 times more Vitamin A, 1.3 times more Vitamin B9 and 2.9 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, 2.5 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia 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 Valencia Oranges vs Sweetener, syrup, agave:

• Raw Valencia Oranges have 40 times more Calcium, 4.1 times more Copper, 10 times more Magnesium, 4.6 times more Manganese, 17 times more Phosphorus, 44.8 times more Potassium and 3.8 times more Water than Sweetener, syrup, agave.
• Both Raw Valencia Oranges and Sweetener, syrup, agave have similar amounts of Iron per 7 oz.
• Both Raw Valencia Oranges as well as Sweetener, syrup, agave have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have more Omega 3, 12.5 times more Fiber and 11.6 times more Protein than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 6.3 times more Energy and 6.4 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sweetener, syrup, agave have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.