Comparing Nutrients in 100 grams Chocolate-flavored hazelnut spread VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Oranges	7%	2%	91%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Oranges	Recommended Dietary Allowance
Energy	18.6% 539kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	89% 28.4g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	74.6% 54g	13% 9.35g	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	14.2% 5.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	4.6% 0.06mg	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	3.5% 14μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59% 53.2mg	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	33% 4.96mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Oranges	Recommended Dietary Allowance
Calcium	11% 108mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	5% 0.045mg	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	54.8% 4.38mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	1.1% 0.025mg	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	21.7% 152mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chocolate-flavored hazelnut spread vs Oranges:

• Chocolate-flavored hazelnut spread has 4.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, 27.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 2.1 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Raw Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Chocolate-flavored hazelnut spread as well as Raw Oranges have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Chocolate-flavored hazelnut spread vs Oranges:

• Chocolate-flavored hazelnut spread has 2.7 times more Calcium, 10.4 times more Copper, 43.8 times more Iron, 6.4 times more Magnesium, 34.7 times more Manganese, 10.9 times more Phosphorus, 2.2 times more Potassium, 7.2 times more Selenium, more Sodium and 15.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 81.1 times more Water than Chocolate-flavored hazelnut spread.

Comparison of macro-nutrients per 100 grams:

• Chocolate-flavored hazelnut spread has 11.5 times more Energy, 247.8 times more Fat, 1894.9 times more Saturated Fat, 5.3 times more Carbohydrate, 5.8 times more Sugars, 2.3 times more Fiber and 5.8 times more Protein than Raw Oranges.
• Both Chocolate-flavored hazelnut spread as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.