Comparing Nutrients in 1 kilogram Valencia Oranges VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Valencia Oranges	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	17% 490kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	216% 210g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	146% 46.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	343% 58.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	467% 607g	130g per day for Men 19-50 years
Sugars	NA	570% 414g	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	65.8% 25g	113% 43g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	123% 1.6mg	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	98% 390μg	230% 920μg	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	539% 485mg	15.6% 14mg	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	NA	73.3% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	644% 5.8mg	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	11.3% 0.9mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	237% 1660mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	131% 4450mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Candies, chocolate covered, caramel with nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Candies, chocolate covered, caramel with nuts:

• 1 kilogram of Valencia Oranges has 2.2 times more Vitamin B1 and 34.6 times more Vitamin C than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 3.5 times more Vitamin A, 4 times more Vitamin B2, 17.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Candies, chocolate covered, caramel with nuts:

• 1 kilogram of Valencia Oranges has 14.2 times more Water than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 2 times more Calcium, 15.7 times more Copper, 18.9 times more Iron, 8.1 times more Magnesium, 9.8 times more Phosphorus, 2.5 times more Potassium, more Sodium and 31.2 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, chocolate covered, caramel with nuts contains 9.6 times more Energy, 70 times more Fat, 133.1 times more Saturated Fat, 132.6 times more Omega 6, 5.1 times more Carbohydrate, 1.7 times more Fiber and 9.1 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3 in one kilogram.