Comparing Nutrients in 7 ounces Oranges with Peel VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Oranges with Peel	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	4.3% 125kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	14% 139mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Syrups, chocolate, fudge-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Syrups, chocolate, fudge-type:

• 7 ounces of Oranges with Peel have 2.9 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 355 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 1.8 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Syrups, chocolate, fudge-type:

• 7 ounces of Oranges with Peel have 1.4 times more Calcium and 3.8 times more Water than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 6.1 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Selenium, 173 times more Sodium and 7.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Fiber than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 5.6 times more Energy, 29.7 times more Fat, 113.7 times more Saturated Fat, 4.1 times more Carbohydrate and 3.5 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.