Comparing Nutrients in 7 ounces Oranges with Peel VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	4.3% 125kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	176% 56.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	23.5% 8.93g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.5% 0.16mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.3% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	14% 139mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	103% 0.93mg	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	20% 1.6mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	6.24% 43.7mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chocolate-flavored hazelnut spread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Chocolate-flavored hazelnut spread:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• While 7 oz of Chocolate-flavored hazelnut spread contain 3.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Chocolate-flavored hazelnut spread:

• 7 ounces of Oranges with Peel have 76.9 times more Water than Chocolate-flavored hazelnut spread.
• While 7 oz of Chocolate-flavored hazelnut spread contain 1.5 times more Calcium, 8.2 times more Copper, 5.5 times more Iron, 4.6 times more Magnesium, 6.9 times more Phosphorus, 2.1 times more Potassium, 5.1 times more Selenium, 20.5 times more Sodium and 9.6 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chocolate-flavored hazelnut spread contain 8.6 times more Energy, 99.1 times more Fat, 812.1 times more Saturated Fat, 4 times more Carbohydrate and 4.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate-flavored hazelnut spread offer comparable quantities of Fiber per seven ounces.
• Both Raw Oranges with Peel as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.