Comparing Nutrients in 1 kilogram Oranges VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	16.2% 470kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	353% 342g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	628% 201g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	465% 604g	130g per day for Men 19-50 years
Sugars	129% 94g	710% 515g	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	145% 55g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, sweet chocolate	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	33% 0.43mg	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	7.5% 30μg	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	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	638% 5.74mg	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	12.5% 1mg	345% 27.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	215% 4.94mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.14% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Candies, sweet chocolate:

• Raw Oranges have more Vitamin A, 4.4 times more Vitamin B1, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Candies, sweet chocolate:

• Raw Oranges have 1.7 times more Calcium and 173.5 times more Water than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 12.8 times more Copper, 27.6 times more Iron, 11.3 times more Magnesium, 19.8 times more Manganese, 10.5 times more Phosphorus, 1.6 times more Potassium, 5.6 times more Selenium, more Sodium and 21.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Candies, sweet chocolate contain 10.8 times more Energy, 285 times more Fat, 1338.7 times more Saturated Fat, 4.3 times more Omega 3, 53.3 times more Omega 6, 5.1 times more Carbohydrate, 5.5 times more Sugars, 2.3 times more Fiber and 4.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.