Comparing Nutrients in 14 ounces Oranges VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Oranges	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	6.43% 187kcal	65.6% 1901kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	157% 50g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	18% 3.05g	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	152% 197g	130g per day for Men 19-50 years
Sugars	51% 37g	8.38% 6.07g	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	354% 135g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	58% 0.75mg	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	37.7% 151μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	16% 159mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1592% 14.3mg	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	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	430% 3008mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	293% 9958mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Raw Oranges have more Vitamin A and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 9.3 times more Vitamin B2, 6.4 times more Vitamin B3, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Vitamin B1 and Vitamin E per 14 oz.
• Both Raw Oranges as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Raw Oranges have 28.9 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.1 times more Calcium, 80.2 times more Copper, 145 times more Iron, 47.6 times more Magnesium, 54.1 times more Phosphorus, 13.9 times more Potassium, 24.6 times more Selenium, more Sodium and 95.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 6.1 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 10.2 times more Energy, 197.6 times more Fat, 842.7 times more Saturated Fat, 42.7 times more Omega 6, 4.2 times more Carbohydrate, 14.1 times more Fiber and 17.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.