Comparing Nutrients in 1 kilogram Dark Chocolate 70% VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Energy	206% 5980kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	119% 155g	130g per day for Men 19-50 years
Sugars	331% 240g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 240g	NA	g per day for Men 19-50 years
Fiber	287% 109g	118% 45g	38g per day for Men 19-50 years
Protein	139% 78g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	71.5% 0.93mg	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	NA	75% 300μg	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	NA	789% 710mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Calcium	73% 730mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	63.3% 0.57mg	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	1488% 119mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	440% 3080mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Chocolate 70% versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Oranges with Peel :

• 1 kilogram of Dark Chocolate 70% has 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Vitamin B1 and 2.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dark Chocolate 70% vs Oranges with Peel :

• 1 kilogram of Dark Chocolate 70% has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 60.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Chocolate 70% has 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 Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6