Comparing Nutrients in 7 ounces Navel Oranges VS Sweeteners, tabletop, fructose, dry, powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweeteners, tabletop, fructose, dry, powder	0%	0%	100%

Macro Nutrients

	Navel Oranges	Sweeteners, tabletop, fructose, dry, powder	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	153% 198g	130g per day for Men 19-50 years
Sugars	23.3% 17g	254% 184g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sweeteners, tabletop, fructose, dry, powder	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0% 0mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	0% 0mg	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

	Navel Oranges	Sweeteners, tabletop, fructose, dry, powder	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	48.7% 0.44mg	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	3.22% 0.26mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	6.52% 45.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sweeteners, tabletop, fructose, dry, powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Sweeteners, tabletop, fructose, dry, powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Sweeteners, tabletop, fructose, dry, powder:

• 7 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Sweeteners, tabletop, fructose, dry, powder.
• 7 ounces of Sweeteners, tabletop, fructose, dry, powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Sweeteners, tabletop, fructose, dry, powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Sweeteners, tabletop, fructose, dry, powder:

• 7 ounces of Navel Oranges have more Calcium, more Magnesium, more Phosphorus, more Potassium and more Water than Sweeteners, tabletop, fructose, dry, powder.
• While 7 oz of Sweeteners, tabletop, fructose, dry, powder contain 5.7 times more Copper than Raw Navel Oranges.
• 7 ounces of Sweeteners, tabletop, fructose, dry, powder lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Sweeteners, tabletop, fructose, dry, powder lack sufficient amounts of Iron, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have more Fiber than Sweeteners, tabletop, fructose, dry, powder.
• While 7 oz of Sweeteners, tabletop, fructose, dry, powder contain 7.5 times more Energy, 8 times more Carbohydrate and 10.9 times more Sugars than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• 7 ounces of Sweeteners, tabletop, fructose, dry, powder provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Sweeteners, tabletop, fructose, dry, powder provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.