Comparing Nutrients in 1 kilogram Candies, halavah, plain VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Oranges	7%	2%	91%

Macro Nutrients

	Candies, halavah, plain	Oranges	Recommended Dietary Allowance
Energy	162% 4690kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	129% 41.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	495% 84.2g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	465% 605g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	118% 45g	63% 24g	38g per day for Men 19-50 years
Protein	223% 125g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	46% 0.6mg	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	163% 650μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Oranges	Recommended Dietary Allowance
Calcium	33% 330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1336% 12mg	50% 0.45mg	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	566% 45.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	519% 2180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	11% 0.25mg	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	867% 6070mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	393% 43.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.99% 36.7g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, halavah, plain vs Oranges:

• Candies, halavah, plain have 4.9 times more Vitamin B1, 2.2 times more Vitamin B2, 10.1 times more Vitamin B3, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B5 and 532 times more Vitamin C than Candies, halavah, plain.

Comparing minerals per 1 kilogram for Candies, halavah, plain vs Oranges:

• Candies, halavah, plain have 26.7 times more Copper, 45.3 times more Iron, 21.8 times more Magnesium, 34.9 times more Manganese, 43.4 times more Phosphorus, 23 times more Selenium, more Sodium and 61.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 23.6 times more Water than Candies, halavah, plain.
• Both Candies, halavah, plain and Raw Oranges have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, halavah, plain have 10 times more Energy, 179.3 times more Fat, 275.1 times more Saturated Fat, 8.6 times more Omega 3, 467.8 times more Omega 6, 5.1 times more Carbohydrate, 1.9 times more Fiber and 13.3 times more Protein than Raw Oranges.
• Both Candies, halavah, plain as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.