Comparing Nutrients in 7 ounces Valencia Oranges VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Valencia Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	300% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	132% 22.4g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	27% 0.35mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	119% 1.07mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	104% 2.4mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Toppings, nuts in syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Toppings, nuts in syrup:

• 7 ounces of Valencia Oranges have 1.2 times more Vitamin B5, 1.5 times more Vitamin B9 and 161.7 times more Vitamin C than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Toppings, nuts in syrup:

• 7 ounces of Valencia Oranges have 5.9 times more Water than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 14.6 times more Copper, 11.7 times more Iron, 5.4 times more Magnesium, 52.5 times more Manganese, 6.9 times more Phosphorus, more Sodium and 17.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Toppings, nuts in syrup contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toppings, nuts in syrup contain 9.1 times more Energy, 73.3 times more Fat, 56 times more Saturated Fat, 151.3 times more Omega 3, 256.8 times more Omega 6, 4.9 times more Carbohydrate and 4.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Toppings, nuts in syrup offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein