Comparing Nutrients in 1 kilogram Oranges VS Candies, sweet chocolate coated fondant

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Oranges	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	16.2% 470kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	171% 54.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	618% 804g	130g per day for Men 19-50 years
Sugars	129% 94g	985% 714g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, sweet chocolate coated fondant	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	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	7.7% 0.1mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	40% 400mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	478% 4.3mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	174% 4mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.1% 77g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 3.3 times more Vitamin B1, 10.4 times more Vitamin B5, 6 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 1.5 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Oranges have 2.4 times more Calcium and 11.3 times more Water than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 9.6 times more Copper, 15.6 times more Iron, 6.3 times more Magnesium, 16 times more Manganese, 6.8 times more Phosphorus, 3.2 times more Selenium, more Sodium and 6.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Candies, sweet chocolate coated fondant have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, sweet chocolate coated fondant contain 7.8 times more Energy, 77.5 times more Fat, 364 times more Saturated Fat, 15.6 times more Omega 6, 6.8 times more Carbohydrate, 7.6 times more Sugars and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Candies, sweet chocolate coated fondant have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Candies, sweet chocolate coated fondant have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.