Comparing Nutrients in 100 grams Dark Chocolate 70% VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dark Chocolate 70%	Florida Oranges	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	33% 24g	12.6% 9.14g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	14% 7.8g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	3.92% 0.051mg	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	NA	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	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	3.93% 0.59mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Florida Oranges	Recommended Dietary Allowance
Calcium	7.3% 73mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	4.33% 0.039mg	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	149% 12mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	1.04% 0.024mg	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	44% 308mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Dark Chocolate 70% versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Florida Oranges:

• 100 grams of Dark Chocolate 70% have 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.9 times more Vitamin B1 and 1.3 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Florida Oranges:

• 100 grams of Dark Chocolate 70% have 1.7 times more Calcium, 45.4 times more Copper, 132.2 times more Iron, 22.8 times more Magnesium, 81.3 times more Manganese, 25.7 times more Phosphorus, 4.2 times more Potassium, 13.6 times more Selenium and 41.4 times more Zinc than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 63.6 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 13 times more Energy, 202.9 times more Fat, 980 times more Saturated Fat, 3.1 times more Omega 3, 39.4 times more Omega 6, 4 times more Carbohydrate, 2.6 times more Sugars, 4.5 times more Fiber and 11.1 times more Protein than Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein