Comparing Nutrients in 1 pound Navel Oranges VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Navel Oranges	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	7.66% 222kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	219% 285g	130g per day for Men 19-50 years
Sugars	53% 38.6g	218% 158g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	6.98% 0.091mg	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	38.6% 154μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	1% 0.91mg	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	4.54% 0.68mg	79.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	19.5% 195mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	175% 1.58mg	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	7.37% 0.59mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	73% 1.7mg	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	15% 104mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	105% 1569mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	10.5% 390g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Syrups, chocolate, fudge-type per 1 lb

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

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

• 1 pound of Navel Oranges has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6, 8.5 times more Vitamin B9 and 295.5 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 1 lb of Syrups, chocolate, fudge-type contains 1.8 times more Vitamin B2, more Vitamin B12, 17.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Syrups, chocolate, fudge-type:

• 1 pound of Navel Oranges has 3.9 times more Water than Syrups, chocolate, fudge-type.
• While 1 lb of Syrups, chocolate, fudge-type contains 8.9 times more Copper, 10 times more Iron, 4.4 times more Magnesium, 12.8 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, more Selenium, 346 times more Sodium and 10.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Syrups, chocolate, fudge-type contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Syrups, chocolate, fudge-type contains 7.1 times more Energy, 59.3 times more Fat, 234.1 times more Saturated Fat, 5 times more Carbohydrate, 4.1 times more Sugars, 1.3 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in one pound.