Comparing Nutrients in 14 ounces Powder Cocoa Mix VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Energy	54.5% 1580kcal	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	52.8% 528mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Powder Cocoa Mix versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Powder Cocoa Mix have 11.3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 5 times more Vitamin B9 and 355 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Powder Cocoa Mix have 1.9 times more Calcium, 5 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 14.3 times more Phosphorus, 3.6 times more Potassium, 7.1 times more Selenium, 252 times more Sodium and 13.3 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 54.9 times more Water than Powder Cocoa Mix.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Powder Cocoa Mix have 6.3 times more Energy, 13.3 times more Fat, 67.9 times more Saturated Fat, 5.4 times more Carbohydrate and 5.1 times more Protein than Oranges with Peel .
• Both Powder Cocoa Mix and Oranges with Peel offer comparable quantities of Fiber per 14 ounces.
• Both Powder Cocoa Mix as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.