Comparing Nutrients in 1 kilogram Navel Oranges VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Navel Oranges	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	17% 490kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	798% 255g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	430% 559g	130g per day for Men 19-50 years
Sugars	117% 85g	499% 362g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	168% 64g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	34.6% 0.45mg	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	85% 340μg	55% 220μg	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	657% 591mg	30% 27mg	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	10% 1.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16.3% 1.3mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	538% 12.4mg	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	33% 230mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	93% 10mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, coconut bar, not chocolate covered per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Navel Oranges has 2.4 times more Vitamin B2, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 21.9 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• Both Navel Oranges and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Navel Oranges has 6.5 times more Water than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 9.2 times more Copper, 5.9 times more Iron, 2.5 times more Magnesium, 42.7 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 128 times more Sodium and 12.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Candies, coconut bar, not chocolate covered contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, coconut bar, not chocolate covered contains 9.8 times more Energy, 184.3 times more Fat, 1502.4 times more Saturated Fat, 4.5 times more Carbohydrate, 4.3 times more Sugars, 2.9 times more Fiber and 2.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.