Comparing Nutrients in 500 calories Candies, semisweet chocolate VS Oranges

Weight per 500 calories

• Candies, semisweet chocolate: 104g
• Oranges: 1064g

Candies, semisweet chocolate have 10.2 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Candies, semisweet chocolate or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Oranges	7%	2%	91%

Macro Nutrients

	Candies, semisweet chocolate	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	57.8% 18.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	96% 125g	130g per day for Men 19-50 years
Sugars	78.3% 56.8g	137% 99g	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	16% 6.15g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.8% 4.38g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.77% 0.057mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	49% 0.64mg	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	3.4% 13.5μg	79.8% 319μg	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	0% 0mg	629% 566mg	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	1.8% 0.27mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.86% 5.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Oranges	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	53% 0.48mg	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	40.8% 3.26mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	28.5% 120mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	11.6% 0.27mg	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	19.6% 138mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, semisweet chocolate vs Oranges:

• Raw Oranges contain more Vitamin A, 16.2 times more Vitamin B1, 4.5 times more Vitamin B2, 6.7 times more Vitamin B3, 24.3 times more Vitamin B5, 17.5 times more Vitamin B6, 23.6 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Candies, semisweet chocolate vs Oranges:

• Candies, semisweet chocolate have 1.5 times more Copper, 3.1 times more Iron, 3.1 times more Manganese and 2.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 12.8 times more Calcium, 5.1 times more Potassium and 1265.7 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Raw Oranges have similar amounts of Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, semisweet chocolate have 24.5 times more Fat, 115.9 times more Saturated Fat and 4.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Carbohydrate, 1.8 times more Sugars, 4.2 times more Fiber and 2.3 times more Protein than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Candies, semisweet chocolate as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.