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  6. Maple sugar vs. Orange

Maple sugar vs. Orange — In-Depth Nutrition Comparison

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Significant differences between maple sugar and oranges

  • Maple sugar is richer in manganese, zinc, iron, and copper, while oranges are higher in vitamin C, fiber, folate, and vitamin B1.
  • Maple sugar covers your daily manganese needs 191% more than oranges.
  • Maple sugar has 87 times more zinc than oranges. Maple sugar has 6.06mg of zinc, while oranges have 0.07mg.
  • Maple sugar has a higher glycemic index (63) than oranges (45).

Specific food types used in this comparison are Sugars, maple and Oranges, raw, all commercial varieties.

Infographic

Maple sugar vs Orange infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +1510%
Contains more CopperCopper +120%
Contains more ZincZinc +8557.1%
Contains more ManganeseManganese +17588%
Contains more SeleniumSelenium +60%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Orange
Orange
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +605%
Contains more Vitamin B5Vitamin B5 +420.8%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more FolateFolate +∞%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Orange DV% diff.
Manganese 4.422mg 0.025mg 191%
Vitamin C 0mg 53.2mg 59%
Zinc 6.06mg 0.07mg 54%
Carbs 90.9g 11.75g 26%
Iron 1.61mg 0.1mg 19%
Calories 354kcal 47kcal 15%
Fiber 0g 2.4g 10%
Folate 0µg 30µg 8%
Vitamin B1 0.009mg 0.087mg 7%
Copper 0.099mg 0.045mg 6%
Calcium 90mg 40mg 5%
Vitamin B6 0.003mg 0.06mg 4%
Vitamin B5 0.048mg 0.25mg 4%
Potassium 274mg 181mg 3%
Vitamin B2 0.013mg 0.04mg 2%
Magnesium 19mg 10mg 2%
Phosphorus 3mg 14mg 2%
Vitamin B3 0.04mg 0.282mg 2%
Protein 0.1g 0.94g 2%
Choline 2.1mg 8.4mg 1%
Polyunsaturated fat 0.1g 0.025g 1%
Selenium 0.8µg 0.5µg 1%
Vitamin E 0mg 0.18mg 1%
Vitamin A 0µg 11µg 1%
Fats 0.2g 0.12g 0%
Net carbs 90.9g 9.35g N/A
Sugar 84.87g 9.35g N/A
Sodium 11mg 0mg 0%
Saturated fat 0.036g 0.015g 0%
Monounsaturated fat 0.064g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +673.6%
Contains more OtherOther +81.8%
Contains more ProteinProtein +840%
Contains more WaterWater +984.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +178.3%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -58.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.