Comparing Nutrients in 300 calories Dark Chocolate 70% VS Oranges with Peel

Weight per 300 calories

• Dark Chocolate 70%: 50.2g
• Oranges with Peel: 476g

Dark Chocolate 70% has 9.5 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	56.8% 74g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	% 12g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.42% 0.017mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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	1.97% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.05% 3.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	30% 0.27mg	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	74.6% 5.97mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	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	22% 155mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	10.6% 392g	3700g per day for Men 19-50 years

Dark Chocolate 70% VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Dark Chocolate 70% vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 61.7 times more Vitamin A, 27.9 times more Vitamin B1, 6.1 times more Vitamin B2, 4.5 times more Vitamin B3, 7.5 times more Vitamin B5 and 23.2 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dark Chocolate 70% vs Oranges with Peel :

• 300 calories of Dark Chocolate 70% have 3.3 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 3.2 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 9.1 times more Calcium, 2.6 times more Potassium and 570.2 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oranges with Peel contain similar levels of Selenium per 300 calories.
• 300 calories of Dark Chocolate 70% lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dark Chocolate 70% have 15 times more Fat and 73.7 times more Saturated Fat than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.2 times more Carbohydrate, 3.9 times more Fiber and 1.6 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.