Comparing Nutrients in 1 kilogram 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	96% 2790kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	90% 118g	130g per day for Men 19-50 years
Sugars	685% 497g	129% 94g	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	68.4% 26g	63% 24g	38g per day for Men 19-50 years
Protein	37.5% 21g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	46% 0.6mg	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	5% 20μg	75% 300μg	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	2.22% 2mg	591% 532mg	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	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	569% 5.12mg	50% 0.45mg	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	264% 21mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	11% 0.25mg	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	184% 1290mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	8.38% 310g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Chocolate Syrup as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Chocolate Syrup as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.