Comparing Nutrients in 100 grams Navel Oranges VS Sugars, maple

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sugars, maple	0%	0%	100%

Macro Nutrients

	Navel Oranges	Sugars, maple	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	70% 91g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	117% 85g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	0% 0g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sugars, maple	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0.23% 0.003mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	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	Sugars, maple	Recommended Dietary Allowance
Calcium	4.3% 43mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	11% 0.099mg	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	1.63% 0.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	192% 4.42mg	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	3.3% 23mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	55% 6.06mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sugars, maple per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Sugars, maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Sugars, maple:

• 100 grams of Navel Oranges have 7.6 times more Vitamin B1, 3.9 times more Vitamin B2, 10.6 times more Vitamin B3, 5.4 times more Vitamin B5, 26.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Sugars, maple.
• 100 grams of Sugars, maple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Sugars, maple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Sugars, maple:

• 100 grams of Navel Oranges have 7.7 times more Phosphorus and 10.7 times more Water than Sugars, maple.
• While 100 g of Sugars, maple contain 2.1 times more Calcium, 2.5 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 152.5 times more Manganese, 1.7 times more Potassium and 75.8 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Sugars, maple lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Sugars, maple lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have more Fiber than Sugars, maple.
• While 100 g of Sugars, maple contain 7.2 times more Energy, 7.2 times more Carbohydrate and 10 times more Sugars than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• 100 grams of Sugars, maple provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Sugars, maple provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.