Comparing Nutrients in 1 pound Dark Chocolate 70% VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Energy	94% 2712kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	54% 70.3g	130g per day for Men 19-50 years
Sugars	150% 109g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 109g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	63% 35.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	32.4% 0.42mg	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	NA	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	NA	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Calcium	33% 331mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	28.7% 0.26mg	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	675% 54mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	200% 1397mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Dark Chocolate 70% versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dark Chocolate 70% vs Oranges with Peel :

• 1 pound of Dark Chocolate 70% has 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.9 times more Vitamin B1 and 2.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dark Chocolate 70% vs Oranges with Peel :

• 1 pound of Dark Chocolate 70% has 31.1 times more Copper, 14.9 times more Iron, 16.3 times more Magnesium, 14 times more Phosphorus, 3.6 times more Potassium, 9.7 times more Selenium and 30.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 60.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Chocolate 70% has 9.5 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 times more Carbohydrate, 2.4 times more Fiber and 6 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6