Comparing Nutrients in 1 pound Candies, halavah, plain VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Oranges	7%	2%	91%

Macro Nutrients

	Candies, halavah, plain	Oranges	Recommended Dietary Allowance
Energy	73.4% 2127kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	58.5% 18.7g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	225% 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	211% 274g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	101% 56.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	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	160% 1.92mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	73.7% 295μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	22.7% 0.2mg	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	257% 20.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	235% 989mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	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	393% 2753mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, halavah, plain vs Oranges:

• Candies, halavah, plain have 4.9 times more Vitamin B1, 2.2 times more Vitamin B2, 10.1 times more Vitamin B3, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B5 and 532 times more Vitamin C than Candies, halavah, plain.

Comparing minerals per 1 pound for Candies, halavah, plain vs Oranges:

• Candies, halavah, plain have 26.7 times more Copper, 45.3 times more Iron, 21.8 times more Magnesium, 34.9 times more Manganese, 43.4 times more Phosphorus, 23 times more Selenium, more Sodium and 61.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 23.6 times more Water than Candies, halavah, plain.
• Both Candies, halavah, plain and Raw Oranges have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, halavah, plain have 10 times more Energy, 179.3 times more Fat, 275.1 times more Saturated Fat, 8.6 times more Omega 3, 467.8 times more Omega 6, 5.1 times more Carbohydrate, 1.9 times more Fiber and 13.3 times more Protein than Raw Oranges.
• Both Candies, halavah, plain as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.