Comparing Nutrients in 7 ounces Oranges VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	3.2% 93kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	30% 9.54g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	80.7% 105g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	110% 80g	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	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	36% 0.47mg	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	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	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	2.4% 0.36mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	71.7% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	78.7% 1.8mg	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	56% 391mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	42.3% 1439mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Oranges have more Vitamin A and more Vitamin C than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.9 times more Vitamin B2, 25.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 13.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Oranges as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Oranges have 12.4 times more Water than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.4 times more Calcium, 7.2 times more Copper, 19.2 times more Iron, 9 times more Magnesium, 36.5 times more Manganese, 14.1 times more Phosphorus, 4 times more Potassium, 10.2 times more Selenium, more Sodium and 22.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Candies, HERSHEYS, PAYDAY Bar contain 10.4 times more Energy, 208.3 times more Fat, 320.4 times more Saturated Fat, 2.3 times more Omega 3, 257.5 times more Omega 6, 4.5 times more Carbohydrate, 4.3 times more Sugars, 1.6 times more Fiber and 14.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.