Comparing Nutrients in 500 calories Navel Oranges VS Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup

Weight per 500 calories

• Navel Oranges: 1020g
• Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup: 1163g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Navel Oranges or Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	13%	21%	66%

Macro Nutrients

	Navel Oranges	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	27% 8.67g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	127% 165g	130g per day for Men 19-50 years
Sugars	120% 86.7g	4.33% 3.14g	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	31.7% 23g	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	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	88.7% 33.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	63.5% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	16% 0.21mg	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	86.7% 347μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	0% 0mg	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	10.2% 1.53mg	1.55% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.88% 4.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Recommended Dietary Allowance
Calcium	44% 439mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	730% 6.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18.5% 738μg	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	16.6% 1.33mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	293% 6.73mg	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	33.5% 235mg	188% 1314mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	133% 4512mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42.3% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	266% 3988mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.8% 917g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup:

• Raw Navel Oranges have more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B5, 3.9 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 6.6 times more Vitamin E than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain 1.6 times more Vitamin B2 than Raw Navel Oranges.
• Both Raw Navel Oranges and Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Navel Oranges as well as Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup:

• Raw Navel Oranges have more Calcium than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain 16.5 times more Copper, 18.1 times more Iron, 7.7 times more Magnesium, 22.8 times more Manganese, 5.6 times more Phosphorus, 2.7 times more Potassium, more Selenium, 390.9 times more Sodium and 14.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have more Omega 3 and 27.6 times more Sugars than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain 15.4 times more Fat, 50 times more Saturated Fat, 1.3 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have similar amounts of Energy per 500 kcal.
• Both Raw Navel Oranges as well as Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.