Comparing Nutrients in 100 calories Oranges with Peel VS Syrups, chocolate, fudge-type

Weight per 100 calories

• Oranges with Peel: 159g
• Syrups, chocolate, fudge-type: 28.6g

Syrups, chocolate, fudge-type have 5.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.62% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.099% 0.29mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.95g	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	18.8% 7.14g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	0.81% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.45% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	0.68% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	0.44% 0.006mg	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	12% 47.6μg	0.29% 1.14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.71% 0.017μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0.063% 0.057mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	11% 0.099mg	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	16% 1.27mg	4.64% 0.37mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	3.27% 13.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.6% 0.11mg	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	5% 35mg	3.96% 27.7mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.17% 6.23g	3700g per day for Men 19-50 years

Oranges With Peel VS Syrups, Chocolate, Fudge-type Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Syrups, chocolate, fudge-type?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Syrups, chocolate, fudge-type:

• 100 calories of Oranges with Peel have 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.
• 100 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 Raw Oranges with Peel as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Syrups, chocolate, fudge-type:

• 100 calories of Oranges with Peel have 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.
• While 100 kcal of Syrups, chocolate, fudge-type contain 31.1 times more Sodium and 1.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Syrups, chocolate, fudge-type contain similar levels of Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Syrups, chocolate, fudge-type lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.4 times more Carbohydrate, 8.9 times more Fiber and 1.6 times more Protein than Syrups, chocolate, fudge-type.
• While 100 kcal of Syrups, chocolate, fudge-type contain 5.3 times more Fat and 20.5 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Syrups, chocolate, fudge-type offer comparable quantities of Energy per 100 calories.
• Both Raw Oranges with Peel as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.