Comparing Nutrients in 5 ounces Fresh Orange juice VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Fresh Orange juice	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	109% 34.7g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	50% 65g	130g per day for Men 19-50 years
Sugars	16.4% 12g	47% 34g	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	4.14% 3g	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	% 2.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 34g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	4.14% 0.054mg	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	10.6% 42.5μg	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	78.7% 71mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	279% 2.5mg	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	3.54% 0.28mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	120% 2.76mg	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	3.44% 24mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Dark Chocolate 70% per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Dark Chocolate 70%:

• 5 ounces of Fresh Orange juice have 2.6 times more Vitamin B1 than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 14.8 times more Vitamin E and 73 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Dark Chocolate 70% provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Dark Chocolate 70%:

• 5 ounces of Fresh Orange juice have 64.5 times more Water than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 6.6 times more Calcium, 40.2 times more Copper, 59.5 times more Iron, 20.7 times more Magnesium, 139.3 times more Manganese, 18.1 times more Phosphorus, 3.6 times more Potassium, 68 times more Selenium and 66.2 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have more Fructose than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 13.3 times more Energy, 213 times more Fat, 1020.8 times more Saturated Fat, 3.1 times more Omega 3, 42.1 times more Omega 6, 4.4 times more Carbohydrate, 2.9 times more Sugars, 54.5 times more Fiber and 11.1 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein