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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 oz of Raw Orange juice contain 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 Sugars, maple as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Sugars, maple have 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 Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 5.7 times more Phosphorus and 11 times more Water than Sugars, maple.
• 7 ounces of Sugars, maple lack sufficient amounts of Phosphorus
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Sugars, maple as well as Raw Orange juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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