Comparing Nutrients in 1 kilogram Fresh Orange juice VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Fresh Orange juice	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	15.5% 450kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	766% 245g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	71.8% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	353% 459g	130g per day for Men 19-50 years
Sugars	116% 84g	331% 240g	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	29.2% 21g	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	% 18g	% 0g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 240g	g per day for Men 19-50 years
Fiber	5.26% 2g	287% 109g	38g per day for Men 19-50 years
Protein	12.5% 7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	11% 100μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	29.2% 0.38mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	11% 110mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	1967% 17.7mg	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	25% 2mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	848% 19.5mg	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	24.3% 170mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 883g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Dark Chocolate 70% per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Dark Chocolate 70%:

• 1 kilogram of Fresh Orange juice has 2.6 times more Vitamin B1 than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 14.8 times more Vitamin E and 73 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Dark Chocolate 70% provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Dark Chocolate 70%:

• 1 kilogram of Fresh Orange juice has 64.5 times more Water than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 6.6 times more Calcium, 40.2 times more Copper, 59.5 times more Iron, 20.7 times more Magnesium, 139.3 times more Manganese, 18.1 times more Phosphorus, 3.6 times more Potassium, 68 times more Selenium and 66.2 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has more Fructose than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 13.3 times more Energy, 213 times more Fat, 1020.8 times more Saturated Fat, 3.1 times more Omega 3, 42.1 times more Omega 6, 4.4 times more Carbohydrate, 2.9 times more Sugars, 54.5 times more Fiber and 11.1 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein