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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 pound of Oranges with Peel has 60.1 times more Water than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 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 Raw Oranges with Peel .
• Both Oranges with Peel and Dark Chocolate 70% 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 lb of Dark Chocolate, 70-85% Cacao Solids contains 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 Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6