Comparing Nutrients in 500 calories OrangesVS Baking Chocolate Mexican Squares

Weight per 500 calories

Oranges

1064g

Baking Chocolate Mexican Squares

117g

Baking chocolate, mexican, squares have 9.1 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Baking Chocolate Mexican Squares?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Baking Chocolate Mexican Squares

30%

67%

500 kcal ▼

Macro Nutrients

Orangesvs Baking Chocolate Mexican Squares

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

19%18.3g

1.28 gvs18.3 g

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

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0.5%0.16g

Saturated Fat

31.6%10g

0.16 gvs10 g

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

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4.65%0.074g

Omega 3

5.3%0.085g

0.074 gvs0.085 g

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

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1.13%0.19g

Omega 6

6.5%1.1g

0.19 gvs1.1 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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96%125g

Carbohydrate

70%91g

125 gvs91 g

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

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137%99g

Sugars

112%81.5g

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

99 gvs81.5 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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67%25.5g

Fiber

12.4%4.7g

25.5 gvs4.7 g

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

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18%10g

Protein

7.63%4.27g

10 gvs4.27 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Baking Chocolate Mexican Squares

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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77%0.93mg

Vitamin B1

5.58%0.067mg

Thiamine

0.93 mgvs0.067 mg

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

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32.7%0.43mg

Vitamin B2

9.48%0.12mg

Riboflavin

0.43 mgvs0.12 mg

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

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18.8%3mg

Vitamin B3

13.4%2.15mg

Niacin, nicotinic acid, niacinamide

3 mgvs2.15 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

53%2.66mg

Vitamin B5

4.23%0.21mg

Pantothenic acid

2.66 mgvs0.21 mg

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

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49%0.64mg

Vitamin B6

3.07%0.04mg

Pyridoxine

0.64 mgvs0.04 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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79.8%319μg

Vitamin B9

1.47%5.87μg

Folates and Folic Acid

319 μgvs5.87 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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629%566mg

Vitamin C

0.13%0.12mg

Ascorbic acid

566 mgvs0.12 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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12.8%1.9mg

Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

1.9 mgvs0.42 mg

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

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0%0μg

Vitamin K

2.15%2.6μg

Phytomenadione or phylloquinone

0 μgvs2.6 μg

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

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Minerals

Orangesvs Baking Chocolate Mexican Squares

42.6%426mg

Calcium

4%40mg

426 mgvs40 mg

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

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53%0.48mg

Copper

87.4%0.79mg

0.48 mgvs0.79 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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13.3%1.06mg

Iron

32%2.56mg

1.06 mgvs2.56 mg

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

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25.3%106mg

Magnesium

26.5%112mg

106 mgvs112 mg

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

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11.6%0.27mg

Manganese

23%0.53mg

0.27 mgvs0.53 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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21.3%149mg

Phosphorus

24%167mg

149 mgvs167 mg

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

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56.6%1926mg

Potassium

13.7%466mg

1926 mgvs466 mg

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

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9.67%5.3μg

Selenium

3.84%2.1μg

5.3 μgvs2.1 μg

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

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0%0mg

Sodium

0.23%3.52mg

0 mgvs3.52 mg

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

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6.77%0.74mg

Zinc

13.4%1.48mg

0.74 mgvs1.48 mg

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

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25%923g

Water

0.05%1.87g

923 gvs1.87 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Baking Chocolate Mexican Squares:

Raw Oranges have more Vitamin A, 13.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 12.6 times more Vitamin B5, 16 times more Vitamin B6, 54.4 times more Vitamin B9, 4822 times more Vitamin C and 4.5 times more Vitamin E than Baking chocolate, mexican, squares.
Both Raw Oranges as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Baking Chocolate Mexican Squares:

Raw Oranges have 10.7 times more Calcium, 4.1 times more Potassium, 2.5 times more Selenium and 494.5 times more Water than Baking chocolate, mexican, squares.
While Baking chocolate, mexican, squares contain 1.6 times more Copper, 2.4 times more Iron, 2 times more Manganese and 2 times more Zinc than Raw Oranges.
Both Raw Oranges and Baking chocolate, mexican, squares have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.4 times more Carbohydrate, 1.2 times more Sugars, 5.4 times more Fiber and 2.3 times more Protein than Baking chocolate, mexican, squares.
While Baking chocolate, mexican, squares contain 14.3 times more Fat, 63.3 times more Saturated Fat and 5.8 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Baking chocolate, mexican, squares have similar amounts of Energy and Omega 3 per 500 kcal.
Both Raw Oranges as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesBaking Chocolate Mexican SquaresVS Valencia OrangesOrangesVS Chocolate-flavored hazelnut spreadBaking Chocolate Mexican SquaresVS Chocolate-flavored hazelnut spread

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Baking Chocolate Mexican Squares

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Baking Chocolate Mexican Squares?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: