Comparing Nutrients in 5 ounces Valencia Oranges VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Valencia Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	66% 85.6g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, sweet chocolate	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	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.77% 0.085mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.019% 0.71g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Candies, sweet chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 4.4 times more Vitamin B1, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Valencia Oranges have 1.7 times more Calcium and 172.7 times more Water than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 15.5 times more Copper, 30.7 times more Iron, 11.3 times more Magnesium, 21.5 times more Manganese, 8.6 times more Phosphorus, 1.6 times more Potassium and 25 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, sweet chocolate contain 10.3 times more Energy, 114 times more Fat, 573.7 times more Saturated Fat, 21.8 times more Omega 6, 5.1 times more Carbohydrate, 2.2 times more Fiber and 3.8 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in five ounces.