Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Oranges	7%	2%	91%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Oranges	Recommended Dietary Allowance
Energy	31.2% 905kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	36% 46.6g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	51% 37g	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	386% 147g	25% 9.53g	38g per day for Men 19-50 years
Protein	139% 77.8g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	18.3% 0.24mg	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	31.8% 127μg	29.8% 119μg	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	0% 0mg	235% 211mg	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	2.65% 0.4mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Oranges	Recommended Dietary Allowance
Calcium	51% 508mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	20% 0.18mg	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	688% 55mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	4.3% 0.099mg	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	416% 2913mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened vs Oranges:

• Cocoa, dry powder, unsweetened has 6 times more Vitamin B2, 7.7 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin C and 1.8 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Cocoa, dry powder, unsweetened as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened vs Oranges:

• Cocoa, dry powder, unsweetened has 3.2 times more Calcium, 84.2 times more Copper, 138.6 times more Iron, 49.9 times more Magnesium, 153.5 times more Manganese, 52.4 times more Phosphorus, 8.4 times more Potassium, 28.6 times more Selenium, more Sodium and 97.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 28.9 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened has 4.9 times more Energy, 114.2 times more Fat, 538 times more Saturated Fat, 24.4 times more Omega 6, 4.9 times more Carbohydrate, 15.4 times more Fiber and 20.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.3 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.