Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Energy	41% 1187kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	14% 0.18mg	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	NA	15% 59.5μg	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	NA	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oranges with Peel	Recommended Dietary Allowance
Calcium	14.5% 145mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	12.6% 0.11mg	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	295% 23.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	NA	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	87.3% 611mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Chocolate 70% versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Oranges with Peel :

• 7 ounces of Dark Chocolate 70% have 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1 and 2.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Oranges with Peel :

• 7 ounces of Dark Chocolate 70% have 31.1 times more Copper, 14.9 times more Iron, 16.3 times more Magnesium, 14 times more Phosphorus, 3.6 times more Potassium, 9.7 times more Selenium and 30.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 60.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oranges with Peel contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 9.5 times more Energy, 142 times more Fat, 700 times more Saturated Fat, 2.1 times more Omega 3, 27.7 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 6 times more Protein than Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6