Comparing Nutrients in 100 grams Oranges with Peel VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Oranges with Peel	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	2.17% 63kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	35.3% 46g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	12% 4.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	2.92% 0.038mg	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	7.5% 30μg	NA	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	79% 71mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	7% 70mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	197% 1.77mg	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	10% 0.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	NA	84.8% 1.95mg	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	3.14% 22mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.037% 1.37g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oranges with Peel have 2.9 times more Vitamin B1 and 2.4 times more Vitamin B6 than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Oranges with Peel have 60.1 times more Water than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 31.1 times more Copper, 14.9 times more Iron, 16.3 times more Magnesium, 14 times more Phosphorus, 3.6 times more Potassium, 9.7 times more Selenium and 30.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dark Chocolate 70% contain similar levels of Calcium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dark Chocolate, 70-85% Cacao Solids contain 9.5 times more Energy, 142 times more Fat, 700 times more Saturated Fat, 2.1 times more Omega 3, 27.7 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 6 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6