Comparing Nutrients in 7 ounces Fresh Orange juice VS 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	3.08% 89.3kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	96% 125g	130g per day for Men 19-50 years
Sugars	23% 16.7g	95% 69g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.05% 0.04mg	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	15% 59.5μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0.44% 0.4mg	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	0.53% 0.079mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	76.7% 0.69mg	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	4.96% 0.4mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	32% 0.74mg	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	4.8% 33.7mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Syrups, chocolate, fudge-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Syrups, chocolate, fudge-type:

• 7 ounces of Fresh Orange juice have 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 7.5 times more Vitamin B9 and 250 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 3 times more Vitamin B2, more Vitamin B12, 65.8 times more Vitamin E and 25 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Syrups, chocolate, fudge-type:

• 7 ounces of Fresh Orange juice have 4.1 times more Water than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 4.5 times more Calcium, 7.9 times more Copper, 6.5 times more Iron, 4.4 times more Magnesium, 26.5 times more Manganese, 5.7 times more Phosphorus, 1.4 times more Potassium, 23 times more Selenium, 346 times more Sodium and 16.6 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Syrups, chocolate, fudge-type contain 7.8 times more Energy, 44.5 times more Fat, 165.8 times more Saturated Fat, 6 times more Carbohydrate, 4.1 times more Sugars, 14 times more Fiber and 6.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.