Comparing Nutrients in 1 kilogram Valencia Oranges VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Valencia Oranges	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	17% 490kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	766% 245g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	353% 459g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 240g	g per day for Men 19-50 years
Fiber	65.8% 25g	287% 109g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	40% 400mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	52.6% 1790mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dark Chocolate 70% per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges 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 Valencia Oranges vs Dark Chocolate 70%:

• 1 kilogram of Valencia Oranges has 2.6 times more Vitamin B1 and 1.7 times more Vitamin B6 than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 2 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges 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 Valencia Oranges vs Dark Chocolate 70%:

• 1 kilogram of Valencia Oranges has 63 times more Water than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Calcium, 47.8 times more Copper, 132.2 times more Iron, 22.8 times more Magnesium, 84.8 times more Manganese, 18.1 times more Phosphorus, 4 times more Potassium and 55.2 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 12.2 times more Energy, 142 times more Fat, 700 times more Saturated Fat, 2.1 times more Omega 3, 27.7 times more Omega 6, 3.9 times more Carbohydrate, 4.4 times more Fiber and 7.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein