Comparing Nutrients in 14 ounces Oranges VS Candies, sweet chocolate coated fondant

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Oranges	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	6.43% 187kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	67.7% 21.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	245% 319g	130g per day for Men 19-50 years
Sugars	51% 37g	391% 283g	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	25% 9.53g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	2.98% 12μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	16% 159mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	190% 1.7mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	69% 1.6mg	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	7.94% 55.6mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Candies, sweet chocolate coated fondant:

• Raw Oranges have more Vitamin A, 3.3 times more Vitamin B1, 10.4 times more Vitamin B5, 6 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 1.5 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Candies, sweet chocolate coated fondant:

• Raw Oranges have 2.4 times more Calcium and 11.3 times more Water than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 9.6 times more Copper, 15.6 times more Iron, 6.3 times more Magnesium, 16 times more Manganese, 6.8 times more Phosphorus, 3.2 times more Selenium, more Sodium and 6.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Candies, sweet chocolate coated fondant have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, sweet chocolate coated fondant contain 7.8 times more Energy, 77.5 times more Fat, 364 times more Saturated Fat, 15.6 times more Omega 6, 6.8 times more Carbohydrate, 7.6 times more Sugars and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Candies, sweet chocolate coated fondant have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Candies, sweet chocolate coated fondant have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.