Comparing Nutrients in 14 ounces Powder Cocoa Mix VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Energy	54.5% 1580kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.43g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	36.3% 47g	130g per day for Men 19-50 years
Sugars	359% 260g	NA	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	38.6% 14.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	19.2% 0.25mg	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	5.95% 24μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	214% 192mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	52.8% 528mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	16.3% 0.15mg	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	59% 4.72mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	3.97% 0.091mg	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	179% 1250mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Cocoa Mix vs Valencia Oranges:

• Powder Cocoa Mix has 14.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 6.5 times more Vitamin B9 and 242.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Valencia Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Powder Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Cocoa Mix vs Valencia Oranges:

• Powder Cocoa Mix has 3.3 times more Calcium, 7.7 times more Copper, 13.2 times more Iron, 8.3 times more Magnesium, 11.7 times more Manganese, 18.5 times more Phosphorus, 4 times more Potassium, more Sodium and 24.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 57.6 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix has 8.1 times more Energy, 13.3 times more Fat, 67.9 times more Saturated Fat, 7 times more Carbohydrate, 1.5 times more Fiber and 6.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.