Comparing Nutrients in 300 calories Baking Chocolate Mexican SquaresVS Navel Oranges

Weight per 300 calories

Baking Chocolate Mexican Squares

70.4g

Navel Oranges

612g

Baking Chocolate Mexican Squares have 8.7 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Baking Chocolate Mexican Squares or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Baking Chocolate Mexican Squares

30%

67%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Baking Chocolate Mexican Squaresvs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.3%11g

Fat

0.95%0.92g

11 gvs0.92 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.06g

Saturated Fat

0.33%0.1g

6.06 gvs0.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.17%0.051g

Omega 3

3.44%0.055g

0.051 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.9%0.66g

Omega 6

0.83%0.14g

0.66 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.5g

Carbohydrate

59%76.8g

54.5 gvs76.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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67.4%49g

Sugars

71.8%52g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

49 gvs52 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

19%13.8g

≤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]

NA gvs13.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%12g

NA gvs12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%26.2g

NA gvs26.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.4%2.8g

Fiber

35.4%13.5g

2.8 gvs13.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.58%2.56g

Protein

9.95%5.57g

2.56 gvs5.57 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baking Chocolate Mexican Squaresvs Navel Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.35%0.04mg

Vitamin B1

34.7%0.42mg

Thiamine

0.04 mgvs0.42 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.7%0.074mg

Vitamin B2

24%0.31mg

Riboflavin

0.074 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.05%1.3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.54%0.13mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.13 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.84%0.024mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.024 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.88%3.52μg

Vitamin B9

52%208μg

Folates and Folic Acid

3.52 μgvs208 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.078%0.07mg

Vitamin C

402%362mg

Ascorbic acid

0.07 mgvs362 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.7%0.25mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

0.25 mgvs0.92 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.55μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.55 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baking Chocolate Mexican Squaresvs Navel Oranges

2.4%24mg

Calcium

26.3%263mg

24 mgvs263 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.4%0.47mg

Copper

26.5%0.24mg

0.47 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.54mg

Iron

9.95%0.8mg

1.54 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67mg

Magnesium

16%67.3mg

67 mgvs67.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.7%0.32mg

Manganese

7.7%0.18mg

0.32 mgvs0.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.3%100mg

Phosphorus

20%141mg

100 mgvs141 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.22%280mg

Potassium

30%1016mg

280 mgvs1016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.27μg

Selenium

0%0μg

1.27 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.1mg

Sodium

0.41%6.12mg

2.1 mgvs6.12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.07%0.89mg

Zinc

4.45%0.49mg

0.89 mgvs0.49 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.03%1.1g

Water

14.2%526g

1.1 gvs526 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baking Chocolate Mexican Squares vs Navel Oranges:

Raw Navel Oranges contain more Vitamin A, 10.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 12.6 times more Vitamin B5, 20.2 times more Vitamin B6, 59.1 times more Vitamin B9, 5138.1 times more Vitamin C and 3.6 times more Vitamin E than Baking chocolate, mexican, squares.
Both Baking chocolate, mexican, squares as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Baking Chocolate Mexican Squares vs Navel Oranges:

Baking chocolate, mexican, squares have 2 times more Copper, 1.9 times more Iron, 1.8 times more Manganese and 1.8 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 11 times more Calcium, 1.4 times more Phosphorus, 3.6 times more Potassium and 470.1 times more Water than Baking chocolate, mexican, squares.
Both Baking chocolate, mexican, squares and Raw Navel Oranges have similar amounts of Magnesium per 300 kcal.
Both Baking chocolate, mexican, squares as well as Raw Navel Oranges have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baking chocolate, mexican, squares have 12 times more Fat, 58.2 times more Saturated Fat and 4.7 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Carbohydrate, 4.8 times more Fiber and 2.2 times more Protein than Baking chocolate, mexican, squares.
Both Baking chocolate, mexican, squares and Raw Navel Oranges have similar amounts of Energy, Omega 3 and Sugars per 300 kcal.
Both Baking chocolate, mexican, squares as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baking Chocolate Mexican SquaresVS Chocolate-flavored hazelnut spreadNavel OrangesVS Chocolate-flavored hazelnut spreadBaking Chocolate Mexican SquaresVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Baking Chocolate Mexican SquaresVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Baking Chocolate Mexican Squares or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: