Comparing Nutrients in 500 calories Dark Chocolate 70% VS Oranges with Peel

Weight per 500 calories

• Dark Chocolate 70%: 83.6g
• Oranges with Peel: 794g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.78% 0.028g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	95% 123g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	% 20g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	94% 35.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.19% 1.67μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.37% 0.028mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	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	3.3% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.1% 61mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	50.3% 0.45mg	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	124% 9.95mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	36.8% 258mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	17.7% 653g	3700g per day for Men 19-50 years

Dark Chocolate 70% VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dark Chocolate 70% or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Dark Chocolate 70% vs Oranges with Peel :

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Dark Chocolate 70% vs Oranges with Peel :

• 500 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 500 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 500 calories.
• 500 calories of Dark Chocolate 70% lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dark Chocolate 70% have 15 times more Fat and 73.7 times more Saturated Fat than Oranges with Peel .
• While 500 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 500 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 500 calories.