Comparing Nutrients in 5 ounces Valencia Oranges VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Valencia Oranges	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	112% 36g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	84.2% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	67.5% 25.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.85% 0.1mg	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	6.73% 27μg	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% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	301% 2.7mg	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	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	89.4% 376mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	102% 2.34mg	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	69% 482mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	48.6% 1653mg	3400mg per day for Men 19-50 years
Selenium	NA	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.034% 1.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Baking chocolate, unsweetened, liquid:

• Raw Valencia Oranges have 12 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 7 times more Vitamin B2 and 7.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Baking chocolate, unsweetened, liquid:

• Raw Valencia Oranges have 95.9 times more Water than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.4 times more Calcium, 51.6 times more Copper, 46.1 times more Iron, 26.5 times more Magnesium, 71.7 times more Manganese, 20 times more Phosphorus, 6.5 times more Potassium and 61.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Baking chocolate, unsweetened, liquid contains 9.6 times more Energy, 159 times more Fat, 722.6 times more Saturated Fat, 37.5 times more Omega 3, 229.5 times more Omega 6, 3 times more Carbohydrate, 7.2 times more Fiber and 11.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.