Comparing Nutrients in 100 grams Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Navel Oranges	Recommended Dietary Allowance
Energy	0.62% 18kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.46% 4.5g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	0% 0g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	0% 0g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.56% 32μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	6.08% 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	2% 8μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.4% 0.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	65.7% 59mg	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	12.7% 1.9mg	1% 0.15mg	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Navel Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	0.78% 0.007mg	4.33% 0.039mg	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	0% 0mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	1.26% 0.029mg	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% 0mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Navel Oranges:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.7 times more Vitamin A, 2 times more Vitamin B3, more Vitamin B12 and 12.7 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin B1, more Vitamin B2, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Raw Navel Oranges have similar amounts of Vitamin B6 per 100 g.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Navel Oranges:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Calcium, 5.6 times more Copper, more Iron, 3.7 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Raw Navel Oranges have similar amounts of Water per 100 g.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Navel Oranges have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges contain 2.7 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Sugars, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.