Comparing Nutrients in 5 ounces Valencia Oranges VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Valencia Oranges	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	136% 98g	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	9.33% 3.54g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.7% 0.048mg	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	14% 55.3μg	1.77% 7.1μg	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	76.4% 68.7mg	0.16% 0.14mg	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	NA	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	106% 0.95mg	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	1.6% 0.13mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	27.7% 0.64mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	NA	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.061% 2.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Baking Chocolate Mexican Squares:

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 7.8 times more Vitamin B9 and 485 times more Vitamin C than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.6 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Baking Chocolate Mexican Squares:

• Raw Valencia Oranges have 54.3 times more Water than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 18.1 times more Copper, 24.2 times more Iron, 9.5 times more Magnesium, 19.5 times more Manganese, 8.4 times more Phosphorus, 2.2 times more Potassium and 21 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Baking chocolate, mexican, squares have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baking chocolate, mexican, squares contain 8.7 times more Energy, 52 times more Fat, 245.9 times more Saturated Fat, 4.5 times more Omega 3, 21.4 times more Omega 6, 6.5 times more Carbohydrate, 1.6 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.