Comparing Nutrients in 14 ounces Oranges with Peel VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Oranges with Peel	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	8.62% 250kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	304% 97g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	47.3% 61.5g	140% 182g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	47% 18g	114% 43.3g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	27.8% 278mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.15% 5.44g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Dark Chocolate 70%:

• 14 ounces of Oranges with Peel have 2.9 times more Vitamin B1 and 2.4 times more Vitamin B6 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Oranges with Peel .
• Both Raw Oranges with Peel 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 Oranges with Peel vs Dark Chocolate 70%:

• 14 ounces of Oranges with Peel have 60.1 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 31.1 times more Copper, 14.9 times more Iron, 16.3 times more Magnesium, 14 times more Phosphorus, 3.6 times more Potassium, 9.7 times more Selenium and 30.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dark Chocolate 70% contain similar levels of Calcium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 9.5 times more Energy, 142 times more Fat, 700 times more Saturated Fat, 2.1 times more Omega 3, 27.7 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 6 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6