Comparing Nutrients in 1 kilogram Oranges VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	16.2% 470kcal	169% 4900kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	150% 48g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	273% 46.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	407% 529g	130g per day for Men 19-50 years
Sugars	129% 94g	556% 403g	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	63% 24g	100% 38g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	240% 134g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	448% 71.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	181% 2.35mg	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	128% 510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	40% 400mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	361% 3.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	12.5% 1mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	397% 9.1mg	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	20% 140mg	281% 1970mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	213% 7250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.9% 69.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Oranges have more Vitamin A and more Vitamin C than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.9 times more Vitamin B2, 25.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 13.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Oranges as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Oranges have 12.4 times more Water than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.4 times more Calcium, 7.2 times more Copper, 19.2 times more Iron, 9 times more Magnesium, 36.5 times more Manganese, 14.1 times more Phosphorus, 4 times more Potassium, 10.2 times more Selenium, more Sodium and 22.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Candies, HERSHEYS, PAYDAY Bar contain 10.4 times more Energy, 208.3 times more Fat, 320.4 times more Saturated Fat, 2.3 times more Omega 3, 257.5 times more Omega 6, 4.5 times more Carbohydrate, 4.3 times more Sugars, 1.6 times more Fiber and 14.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.