Comparing Nutrients in 500 calories Syrups, corn, dark VS Florida Oranges

Weight per 500 calories

• Syrups, corn, dark: 175g
• Florida Oranges: 1087g

Syrups, corn, dark have 6.2 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 500 calories - Syrups, corn, dark or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, dark	0%	0%	100%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Syrups, corn, dark	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	96% 125g	130g per day for Men 19-50 years
Sugars	187% 136g	137% 99g	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	0% 0g	68.6% 26g	38g per day for Men 19-50 years
Protein	0% 0g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, dark	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.22% 0.035mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.8% 0.04mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	42.6% 0.55mg	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	0% 0μg	46% 185μg	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	0% 0mg	543% 489mg	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	0% 0mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, dark	Florida Oranges	Recommended Dietary Allowance
Calcium	3.15% 31.5mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	47% 0.42mg	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	8.1% 0.65mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	11.3% 0.26mg	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	2.75% 19.2mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.2% 5.07μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	25.6% 947g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrups, corn, dark vs Florida Oranges:

• Raw Florida Oranges contain more Vitamin A, 56.5 times more Vitamin B1, 27.6 times more Vitamin B2, 124.3 times more Vitamin B3, 67.6 times more Vitamin B5, 35.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Syrups, corn, dark vs Florida Oranges:

• Syrups, corn, dark have more Sodium than Raw Florida Oranges.
• While Raw Florida Oranges contain 14.9 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 7.8 times more Magnesium, 1.5 times more Manganese, 6.8 times more Phosphorus, 23.9 times more Potassium, 12.4 times more Zinc and 24.6 times more Water than Syrups, corn, dark.
• Both Syrups, corn, dark and Raw Florida Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Syrups, corn, dark have 1.4 times more Sugars than Raw Florida Oranges.
• While Raw Florida Oranges contain more Omega 3, more Fiber and more Protein than Syrups, corn, dark.
• Both Syrups, corn, dark and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Syrups, corn, dark as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.