Comparing Nutrients in 14 ounces Chocolate Syrup VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Chocolate Syrup	Oranges	Recommended Dietary Allowance
Energy	38% 1107kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	36% 46.6g	130g per day for Men 19-50 years
Sugars	272% 197g	51% 37g	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	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	18.3% 0.24mg	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% 7.94μg	29.8% 119μg	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	0.88% 0.79mg	235% 211mg	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	0.53% 0.079mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	20% 0.18mg	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	105% 8.37mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	4.3% 0.099mg	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	73% 512mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.33% 123g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chocolate Syrup vs Oranges:

• Chocolate Syrup has 1.3 times more Vitamin B2 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 9.7 times more Vitamin B1, 19.2 times more Vitamin B5, 10 times more Vitamin B6, 15 times more Vitamin B9, 266 times more Vitamin C and 9 times more Vitamin E than Chocolate Syrup.
• Both Chocolate Syrup and Raw Oranges have similar amounts of Vitamin B3 per 14 oz.
• Both Chocolate Syrup as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Chocolate Syrup vs Oranges:

• Chocolate Syrup has 11.4 times more Copper, 21.1 times more Iron, 6.5 times more Magnesium, 15.3 times more Manganese, 9.2 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Selenium, more Sodium and 10.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium and 2.8 times more Water than Chocolate Syrup.

Comparison of macro-nutrients per 14 ounces:

• Chocolate Syrup has 5.9 times more Energy, 9.4 times more Fat, 34.6 times more Saturated Fat, 5.5 times more Carbohydrate, 5.3 times more Sugars and 2.2 times more Protein than Raw Oranges.
• Both Chocolate Syrup and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Chocolate Syrup as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.