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Comparing Nutrients in 300 calories Chocolate SyrupVS Oranges

Weight per 300 calories

Chocolate Syrup
108g
Oranges
638g

Chocolate Syrup has 5.9 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Chocolate Syrup or Oranges?

Macros Ratio

Protein Fat Carbs

Chocolate Syrup
3%
4%
93%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Chocolate Syrupvs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g
Fat
0.79%0.77g
1.2 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.74%0.56g
Saturated Fat
0.3%0.096g
0.56 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.13%0.002g
Omega 3
2.8%0.045g
0.002 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.15%0.026g
Omega 6
0.68%0.11g
0.026 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70g
Carbohydrate
57.7%75g
70 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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73.6%53.4g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53.4 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.36%2.8g
Fiber
40.3%15.3g
2.8 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.03%2.26g
Protein
10.7%6g
2.26 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chocolate Syrupvs Oranges
0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.81%0.01mg
Vitamin B1
46.3%0.56mg
Thiamine
0.01 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.14%0.054mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.054 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.16%0.35mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.35 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.28%0.014mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.014 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.5%0.006mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.006 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.54%2.15μg
Vitamin B9
48%191μg
Folates and Folic Acid
2.15 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.24%0.22mg
Vitamin C
377%340mg
Ascorbic acid
0.22 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.14%0.022mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.022 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.45%0.54μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.54 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chocolate Syrupvs Oranges
1.5%15mg
Calcium
25.5%255mg
15 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg
Copper
32%0.29mg
0.55 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28.4%2.27mg
Iron
7.98%0.64mg
2.27 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.6%70mg
Magnesium
15%64mg
70 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.41mg
Manganese
6.94%0.16mg
0.41 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%139mg
Phosphorus
12.8%89.4mg
139 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.1%241mg
Potassium
34%1155mg
241 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.74%1.5μg
Selenium
5.8%3.2μg
1.5 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.16%77.4mg
Sodium
0%0mg
77.4 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.14%0.78mg
Zinc
4.06%0.45mg
0.78 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.9%33.3g
Water
15%554g
33.3 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chocolate Syrup vs Oranges:
Comparing minerals per 300 calories for Chocolate Syrup vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Chocolate SyrupVS Brewed Oolong TeaOrangesVS Brewed Oolong Tea Chocolate SyrupVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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