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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Syrups, chocolate, fudge-type have 1.8 times more Vitamin B2, more Vitamin B12, 17.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 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.
• Both Syrups, chocolate, fudge-type as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 lb.

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

• Syrups, chocolate, fudge-type have 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.
• While Raw Navel Oranges contain 3.9 times more Water than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Raw Navel Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Syrups, chocolate, fudge-type have 7.1 times more Energy, 59.3 times more Fat, 234.1 times more Saturated Fat, 2.7 times more Omega 3, 10.8 times more Omega 6, 5 times more Carbohydrate, 4.1 times more Sugars, 1.3 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
• Both Syrups, chocolate, fudge-type as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.