Comparing Nutrients in 500 calories Fresh Orange juice VS Syrups, chocolate, fudge-type

Weight per 500 calories

• Fresh Orange juice: 1111g
• Syrups, chocolate, fudge-type: 143g

Syrups, chocolate, fudge-type have 7.8 times more energy per unit of mass than Raw Orange juice, which is high in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Syrups, chocolate, fudge-type?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Fresh Orange juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	2.14% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.43mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	69% 90g	130g per day for Men 19-50 years
Sugars	129% 93g	68.6% 49.7g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	10.5% 4g	38g per day for Men 19-50 years
Protein	14% 7.78g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.16% 1.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	4.05% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.2% 0.029mg	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	83.3% 333μg	1.43% 5.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.57% 0.086μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	617% 556mg	0.32% 0.29mg	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	2.96% 0.44mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	12.2% 122mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	55.2% 0.5mg	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	27.8% 2.22mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16.3% 68.6mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	23% 0.53mg	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	27% 189mg	19.8% 139mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	12% 406mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	5.97% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.84% 31g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Syrups, Chocolate, Fudge-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Syrups, chocolate, fudge-type?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Syrups, chocolate, fudge-type:

• 500 calories of Fresh Orange juice have 77.8 times more Vitamin A, 20.6 times more Vitamin B1, 2.6 times more Vitamin B2, 12.4 times more Vitamin B3, 12.4 times more Vitamin B5, 15.6 times more Vitamin B6, 58.3 times more Vitamin B9 and 1944.4 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 8.5 times more Vitamin E than Raw Orange juice.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 500 calories of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Syrups, chocolate, fudge-type:

• 500 calories of Fresh Orange juice have 1.7 times more Calcium, 1.8 times more Magnesium, 1.4 times more Phosphorus, 5.5 times more Potassium and 31.5 times more Water than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 3.4 times more Manganese, 44.5 times more Sodium and 2.1 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Syrups, chocolate, fudge-type contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 500 calories of Syrups, chocolate, fudge-type lack sufficient amounts of Calcium
• Both Raw Orange juice as well as Syrups, chocolate, fudge-type lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate and 1.9 times more Sugars than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 5.7 times more Fat, 21.3 times more Saturated Fat and 1.8 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Syrups, chocolate, fudge-type offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.