Comparing Nutrients in 1 kilogram Valencia Oranges VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Valencia Oranges	Chocolate Syrup	Recommended Dietary Allowance
Energy	17% 490kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	501% 651g	130g per day for Men 19-50 years
Sugars	NA	685% 497g	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	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	4.6% 0.06mg	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	98% 390μg	5% 20μg	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	539% 485mg	2.22% 2mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chocolate Syrup	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	569% 5.12mg	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	11.3% 0.9mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	166% 3.82mg	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	24.3% 170mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	8.38% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Chocolate Syrup:

• Raw Valencia Oranges have more Vitamin A, 9.7 times more Vitamin B1, 19.2 times more Vitamin B5, 10.5 times more Vitamin B6, 19.5 times more Vitamin B9 and 242.5 times more Vitamin C than Chocolate Syrup.
• While Chocolate Syrup contains 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Chocolate Syrup have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Valencia Oranges as well as Chocolate Syrup have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Chocolate Syrup:

• Raw Valencia Oranges have 2.9 times more Calcium and 2.8 times more Water than Chocolate Syrup.
• While Chocolate Syrup contains 13.8 times more Copper, 23.4 times more Iron, 6.5 times more Magnesium, 16.6 times more Manganese, 7.6 times more Phosphorus, 1.3 times more Potassium, more Sodium and 12.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 8 times more Omega 3 than Chocolate Syrup.
• While Chocolate Syrup contains 5.7 times more Energy, 3.8 times more Fat, 14.8 times more Saturated Fat, 5.5 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Chocolate Syrup have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Chocolate Syrup have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.