Comparing Nutrients in 5 ounces Oranges VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	66% 85.6g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	101% 73g	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	8.95% 3.4g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.7% 0.061mg	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	1.06% 4.25μg	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	83.8% 75.4mg	0% 0mg	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	1.7% 0.26mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	90% 0.81mg	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	1.77% 0.14mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	30.4% 0.7mg	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	2.83% 20mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.019% 0.71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Candies, sweet chocolate:

• Raw Oranges have more Vitamin A, 4.4 times more Vitamin B1, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Candies, sweet chocolate:

• Raw Oranges have 1.7 times more Calcium and 173.5 times more Water than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 12.8 times more Copper, 27.6 times more Iron, 11.3 times more Magnesium, 19.8 times more Manganese, 10.5 times more Phosphorus, 1.6 times more Potassium, 5.6 times more Selenium, more Sodium and 21.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Candies, sweet chocolate contain 10.8 times more Energy, 285 times more Fat, 1338.7 times more Saturated Fat, 4.3 times more Omega 3, 53.3 times more Omega 6, 5.1 times more Carbohydrate, 5.5 times more Sugars, 2.3 times more Fiber and 4.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.