Comparing Nutrients in 14 ounces Navel Oranges VS Powder Cocoa Mix

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	29.5% 9.43g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	256% 332g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	17% 171mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A, 5.7 times more Vitamin B9 and 295.5 times more Vitamin C than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 1.4 times more Vitamin B1, 11.1 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 1.3 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges vs Powder Cocoa Mix:

• Raw Navel Oranges have 57.3 times more Water than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 3.1 times more Calcium, 7.3 times more Copper, 9.2 times more Iron, 7.5 times more Magnesium, 9.3 times more Manganese, 13.7 times more Phosphorus, 4.3 times more Potassium, more Selenium, 504 times more Sodium and 18.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix contains 8.1 times more Energy, 26.7 times more Fat, 139.8 times more Saturated Fat, 6.7 times more Carbohydrate, 7.7 times more Sugars, 1.7 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Powder Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.