Comparing Nutrients in 5 ounces Chocolate-flavored hazelnut spread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Valencia Oranges	Recommended Dietary Allowance
Energy	26.3% 764kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	126% 40.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	13% 17g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	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	20% 7.65g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	6.87% 0.089mg	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	4.96% 20μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76.4% 68.7mg	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	47% 7.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Valencia Oranges	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	5.83% 0.052mg	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	77.6% 6.2mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	1.4% 0.033mg	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	30.8% 215mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chocolate-flavored hazelnut spread vs Valencia Oranges:

• Chocolate-flavored hazelnut spread has 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 2.8 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Raw Valencia Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Chocolate-flavored hazelnut spread as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chocolate-flavored hazelnut spread vs Valencia Oranges:

• Chocolate-flavored hazelnut spread has 2.7 times more Calcium, 12.7 times more Copper, 48.7 times more Iron, 6.4 times more Magnesium, 37.7 times more Manganese, 8.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 17.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 80.7 times more Water than Chocolate-flavored hazelnut spread.

Comparison of macro-nutrients per 5 ounces:

• Chocolate-flavored hazelnut spread has 11 times more Energy, 99.1 times more Fat, 812.1 times more Saturated Fat, 5.2 times more Carbohydrate, 2.2 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.