Comparing Nutrients in 7 ounces Oranges VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	3.2% 93kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	86% 112g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	93% 67.7g	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	12.5% 4.76g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	20% 0.26mg	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	15% 59.5μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	1.1% 0.99mg	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	2.4% 0.36mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	40.4% 0.36mg	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	2.5% 0.2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	12% 0.28mg	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	3.97% 27.8mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Candies, carob, unsweetened:

• Raw Oranges have 11 times more Vitamin A, 1.4 times more Vitamin B9 and 106.4 times more Vitamin C than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 4.5 times more Vitamin B2, 3.7 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B12, 8.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Candies, carob, unsweetened have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Oranges as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Candies, carob, unsweetened:

• Raw Oranges have 56.3 times more Water than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 7.6 times more Calcium, 4.1 times more Copper, 12.9 times more Iron, 3.6 times more Magnesium, 5.6 times more Manganese, 9 times more Phosphorus, 3.5 times more Potassium, 10.4 times more Selenium, more Sodium and 50.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Candies, carob, unsweetened contain 11.5 times more Energy, 261.3 times more Fat, 1934.5 times more Saturated Fat, 4.4 times more Omega 3, 14.7 times more Omega 6, 4.8 times more Carbohydrate, 3.6 times more Sugars, 1.6 times more Fiber and 8.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Candies, carob, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.