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

Macros Ratio

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

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Oranges	Recommended Dietary Allowance
Energy	75.2% 2182kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	362% 116g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	41% 53.3g	130g per day for Men 19-50 years
Sugars	226% 164g	58.5% 42.4g	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	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	21% 0.27mg	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	25% 100μg	34% 136μg	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	13.6% 12.2mg	268% 241mg	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	6.05% 0.91mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Oranges	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	43.7% 3.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	4.93% 0.11mg	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	60.3% 422mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	38.7% 581mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.63% 60g	10.6% 393g	3700g per day for Men 19-50 years

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

• Candies, coconut bar, not chocolate covered have 1.6 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 19.7 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Raw Oranges have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Candies, coconut bar, not chocolate covered as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Candies, coconut bar, not chocolate covered have 8 times more Copper, 7.7 times more Iron, 2.7 times more Magnesium, 49.5 times more Manganese, 6.6 times more Phosphorus, 1.6 times more Potassium, 17.2 times more Selenium, more Sodium and 14.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.5 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Raw Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, coconut bar, not chocolate covered have 10.2 times more Energy, 230.4 times more Fat, 1702.7 times more Saturated Fat, 4.8 times more Carbohydrate, 3.9 times more Sugars, 2.7 times more Fiber and 2.3 times more Protein than Raw Oranges.
• Both Candies, coconut bar, not chocolate covered as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.