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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Valencia Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	3.35% 97kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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% 23.6g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Candies, carob, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 1.9 times more Vitamin B9 and 97 times more Vitamin C than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 4.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Candies, carob, unsweetened provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 56.1 times more Water than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 7.6 times more Calcium, 4.9 times more Copper, 14.3 times more Iron, 3.6 times more Magnesium, 6.1 times more Manganese, 7.4 times more Phosphorus, 3.5 times more Potassium, more Sodium and 58.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, carob, unsweetened contain 11 times more Energy, 104.5 times more Fat, 829.1 times more Saturated Fat, 4.7 times more Carbohydrate, 1.5 times more Fiber and 7.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.