Comparing Nutrients in 1 pound Oranges VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Oranges	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	7.35% 213kcal	72.7% 2109kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	84% 81.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	238% 310g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	391% 283g	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	28.6% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34% 136μg	17% 68μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	374% 56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	18% 181mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	295% 2.66mg	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	5.67% 0.45mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	221% 5.1mg	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	9.07% 63.5mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Candies, sugar-coated almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges vs Candies, sugar-coated almonds:

• 1 pound of Oranges has 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin C than Candies, sugar-coated almonds.
• While 1 lb of Candies, sugar-coated almonds contains 6.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 68.7 times more Vitamin E than Raw Oranges.
• Both Oranges and Candies, sugar-coated almonds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 1 pound of Candies, sugar-coated almonds have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oranges vs Candies, sugar-coated almonds:

• 1 pound of Oranges has 37.7 times more Water than Candies, sugar-coated almonds.
• While 1 lb of Candies, sugar-coated almonds contains 2.5 times more Calcium, 13 times more Copper, 19 times more Iron, 13.7 times more Magnesium, 44.8 times more Manganese, 11.9 times more Phosphorus, 1.4 times more Potassium, 3.4 times more Selenium and 22.3 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Candies, sugar-coated almonds contains 9.9 times more Energy, 149.4 times more Fat, 129.9 times more Saturated Fat, 216.9 times more Omega 6, 5.8 times more Carbohydrate, 6.7 times more Sugars and 10.6 times more Protein than Raw Oranges.
• Both Oranges and Candies, sugar-coated almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Oranges as well as Candies, sugar-coated almonds provide inadequate amounts of Omega 3 in one pound.