Comparing Nutrients in 14 ounces Oranges VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	6.43% 187kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	29.5% 9.43g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	256% 332g	130g per day for Men 19-50 years
Sugars	51% 37g	359% 260g	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	25% 9.53g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	35% 0.45mg	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	29.8% 119μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0.88% 0.79mg	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	4.76% 0.71mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	16% 159mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	126% 1.14mg	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	4.96% 0.4mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	46.4% 1.07mg	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	7.94% 55.6mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A, 5 times more Vitamin B9 and 266 times more Vitamin C than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 14.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and Powder Cocoa Mix have similar amounts of Vitamin B1 and Vitamin E per 14 oz.
• Both Raw Oranges as well as Powder Cocoa Mix have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

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

• Raw Oranges have 57.8 times more Water than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 3.3 times more Calcium, 6.4 times more Copper, 11.9 times more Iron, 8.3 times more Magnesium, 10.8 times more Manganese, 22.5 times more Phosphorus, 3.9 times more Potassium, 10 times more Selenium, more Sodium and 20.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix contains 8.5 times more Energy, 33.3 times more Fat, 158.5 times more Saturated Fat, 7.1 times more Carbohydrate, 7 times more Sugars, 1.5 times more Fiber and 7.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Powder Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.