Comparing Nutrients in 7 ounces Syrups, table blends, corn, refiner, and sugar VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Syrups, table blends, corn, refiner, and sugar	Valencia Oranges	Recommended Dietary Allowance
Energy	22% 633kcal	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	0% 0g	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	128% 166g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	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

	Syrups, table blends, corn, refiner, and sugar	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	0.99% 0.012mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	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	1.5% 5.95μg	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

	Syrups, table blends, corn, refiner, and sugar	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	18.4% 1.47mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	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	2.27% 16mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.84% 31g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrups, table blends, corn, refiner, and sugar vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 14.5 times more Vitamin B1, 13.7 times more Vitamin B3, 7.1 times more Vitamin B5, 7 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• Both Syrups, table blends, corn, refiner, and sugar and Raw Valencia Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Syrups, table blends, corn, refiner, and sugar vs Valencia Oranges:

• Syrups, table blends, corn, refiner, and sugar have 1.6 times more Copper, 8.2 times more Iron, 3.8 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium, 2.1 times more Phosphorus, 2.8 times more Potassium and 5.5 times more Water than Syrups, table blends, corn, refiner, and sugar.
• Both Syrups, table blends, corn, refiner, and sugar and Raw Valencia Oranges have similar amounts of Magnesium per 7 oz.
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Syrups, table blends, corn, refiner, and sugar have 6.5 times more Energy and 7.1 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.