Comparing Nutrients in 1 kilogram Florida Oranges VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Florida Oranges	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	16% 460kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	124% 39.8g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	484% 629g	130g per day for Men 19-50 years
Sugars	126% 91g	480% 348g	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	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	12.5% 7g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	15.4% 0.2mg	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	42.5% 170μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	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	12% 1.8mg	175% 26.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	43% 430mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	387% 3.48mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	161% 3.7mg	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	17% 120mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	231% 3460mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	5.9% 218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Syrups, chocolate, fudge-type:

• Raw Florida Oranges have 11 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 225 times more Vitamin C than Syrups, chocolate, fudge-type.
• While Syrups, chocolate, fudge-type contain 2.3 times more Vitamin B2, more Vitamin B12, 14.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Syrups, chocolate, fudge-type:

• Raw Florida Oranges have 4 times more Water than Syrups, chocolate, fudge-type.
• While Syrups, chocolate, fudge-type contain 8.9 times more Copper, 14.4 times more Iron, 4.8 times more Magnesium, 15.5 times more Manganese, 8.1 times more Phosphorus, 1.7 times more Potassium, 4.6 times more Selenium, more Sodium and 10.4 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Syrups, chocolate, fudge-type have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Syrups, chocolate, fudge-type contain 7.6 times more Energy, 42.4 times more Fat, 159.2 times more Saturated Fat, 2.2 times more Omega 3, 8 times more Omega 6, 5.5 times more Carbohydrate, 3.8 times more Sugars and 6.6 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Syrups, chocolate, fudge-type have similar amounts of Fiber per 1 kg.
• Both Raw Florida Oranges as well as Syrups, chocolate, fudge-type have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.