Comparing Nutrients in 7 ounces Syrup, maple, Canadian VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Syrup, maple, Canadian	Valencia Oranges	Recommended Dietary Allowance
Energy	18.5% 536kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	18% 23.6g	130g per day for Men 19-50 years
Sugars	164% 119g	NA	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	0.93% 0.67g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 117g	NA	g per day for Men 19-50 years
Fiber	0% 0g	13% 4.96g	38g per day for Men 19-50 years
Protein	0% 0g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.6% 0.13mg	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	NA	19.3% 77.4μg	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	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Valencia Oranges	Recommended Dietary Allowance
Calcium	21.6% 216mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	8.16% 0.073mg	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	2.73% 0.22mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	2% 0.046mg	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	NA	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.72% 64g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrup, maple, Canadian vs Valencia Oranges:

• Syrup, maple, Canadian has 31.8 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 3.4 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Syrup, maple, Canadian vs Valencia Oranges:

• Syrup, maple, Canadian has 2.7 times more Calcium, 1.2 times more Iron, 2.1 times more Magnesium, 100 times more Manganese, 1.3 times more Potassium and 11.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Water than Syrup, maple, Canadian.

Comparison of macro-nutrients per 7 ounces:

• Syrup, maple, Canadian has 5.5 times more Energy and 5.7 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.