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

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Syrups, chocolate, fudge-type	Oranges with Peel	Recommended Dietary Allowance
Energy	121% 3500kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	119% 155g	130g per day for Men 19-50 years
Sugars	480% 348g	NA	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	73.7% 28g	118% 45g	38g per day for Men 19-50 years
Protein	82% 46g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	71.5% 0.93mg	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	10% 40μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	175% 26.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Oranges with Peel	Recommended Dietary Allowance
Calcium	49% 490mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	387% 3.48mg	63.3% 0.57mg	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	163% 13mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	NA	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	139% 970mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	231% 3460mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5.9% 218g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, chocolate, fudge-type VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Syrups, chocolate, fudge-type versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Syrups, chocolate, fudge-type has 1.8 times more Vitamin B2 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 355 times more Vitamin C than Syrups, chocolate, fudge-type.
• 1 kilogram of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Syrups, chocolate, fudge-type as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Syrups, chocolate, fudge-type has 6.1 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Selenium, 173 times more Sodium and 7.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Calcium and 3.8 times more Water than Syrups, chocolate, fudge-type.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Syrups, chocolate, fudge-type has 5.6 times more Energy, 29.7 times more Fat, 113.7 times more Saturated Fat, 4.1 times more Carbohydrate and 3.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Fiber than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.