Comparing Nutrients in 1 pound Oranges with Peel VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	9.85% 286kcal	84.3% 2445kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	403% 129g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	218% 283g	130g per day for Men 19-50 years
Sugars	NA	338% 245g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	28.6% 0.37mg	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	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	51% 1.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	0% 0mg	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	150% 22.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	31.8% 318mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	236% 2.13mg	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	45.4% 3.63mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	NA	171% 3.94mg	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	14.3% 100mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	10% 373g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chocolate-flavored hazelnut spread per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Chocolate-flavored hazelnut spread:

• 1 pound of Oranges with Peel has 2.1 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• While 1 lb of Chocolate-flavored hazelnut spread contains 3.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 pound of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Chocolate-flavored hazelnut spread:

• 1 pound of Oranges with Peel has 76.9 times more Water than Chocolate-flavored hazelnut spread.
• While 1 lb of Chocolate-flavored hazelnut spread contains 1.5 times more Calcium, 8.2 times more Copper, 5.5 times more Iron, 4.6 times more Magnesium, 6.9 times more Phosphorus, 2.1 times more Potassium, 5.1 times more Selenium, 20.5 times more Sodium and 9.6 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Chocolate-flavored hazelnut spread contains 8.6 times more Energy, 99.1 times more Fat, 812.1 times more Saturated Fat, 4 times more Carbohydrate and 4.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate-flavored hazelnut spread offer comparable quantities of Fiber per one pound.
• Both Raw Oranges with Peel as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in one pound.