Comparing Nutrients in 14 ounces Navel Oranges VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Navel Oranges	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	6.7% 194kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	304% 97g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	28.5% 4.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	140% 182g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	131% 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	12.3% 8.93g	0% 0g	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 95g	g per day for Men 19-50 years
Fiber	23% 8.73g	114% 43.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.6% 0.15mg	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	33.7% 135μg	NA	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	261% 235mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	17% 171mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	781% 7.03mg	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	6.45% 0.52mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	336% 7.74mg	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	13% 91mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Dark Chocolate 70%:

• 14 ounces of Navel Oranges have 2 times more Vitamin B1 and 2.1 times more Vitamin B6 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Dark Chocolate 70%:

• 14 ounces of Navel Oranges have 62.8 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.7 times more Calcium, 45.4 times more Copper, 91.5 times more Iron, 20.7 times more Magnesium, 67.2 times more Manganese, 13.4 times more Phosphorus, 4.3 times more Potassium, more Selenium and 41.4 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have more Fructose than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 12.2 times more Energy, 284 times more Fat, 1441.2 times more Saturated Fat, 3.8 times more Omega 3, 53 times more Omega 6, 3.7 times more Carbohydrate, 2.8 times more Sugars, 5 times more Fiber and 8.6 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein