Comparing Nutrients in 500 calories Syrups, chocolate, fudge-type VS Oranges with Peel

Weight per 500 calories

• Syrups, chocolate, fudge-type: 143g
• Oranges with Peel: 794g

Syrups, chocolate, fudge-type have 5.6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Syrups, chocolate, fudge-type or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	17.8% 5.7g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.14% 0.034g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.43mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	95% 123g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	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	10.5% 4g	94% 35.7g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.43μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.05% 0.049mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.029mg	56.8% 0.74mg	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	1.43% 5.7μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.57% 0.086μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	626% 563mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Oranges with Peel	Recommended Dietary Allowance
Calcium	7% 70mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	50.3% 0.45mg	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	23.2% 1.86mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	19.8% 139mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.97% 3.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.84% 31g	17.7% 653g	3700g per day for Men 19-50 years

Syrups, Chocolate, Fudge-type VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, chocolate, fudge-type or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Syrups, chocolate, fudge-type vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 72.2 times more Vitamin A, 16.3 times more Vitamin B1, 3.1 times more Vitamin B2, 11.1 times more Vitamin B3, 15.4 times more Vitamin B5, 25.8 times more Vitamin B6, 41.7 times more Vitamin B9 and 1972.2 times more Vitamin C than Syrups, chocolate, fudge-type.
• 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 Syrups, chocolate, fudge-type as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Syrups, chocolate, fudge-type vs Oranges with Peel :

• 500 calories of Syrups, chocolate, fudge-type have 31.1 times more Sodium and 1.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 7.9 times more Calcium, 3.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.8 times more Potassium, 1.7 times more Selenium and 21 times more Water than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Oranges with Peel contain similar levels of Copper per 500 calories.
• 500 calories of Syrups, chocolate, fudge-type lack sufficient amounts of Calcium and Selenium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, chocolate, fudge-type have 5.3 times more Fat and 20.5 times more Saturated Fat than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate, 8.9 times more Fiber and 1.6 times more Protein than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• Both Syrups, chocolate, fudge-type as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.