Comparing Nutrients in 14 ounces Navel Oranges VS Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%

Macro Nutrients

	Navel Oranges	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	124% 39.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	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	229% 298g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	328% 238g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	0% 0mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Recommended Dietary Allowance
Calcium	17% 171mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	NA	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	225% 3374mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	NA	11mg per day for Men 19-50 years
Water	9.22% 341g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix:

• Raw Navel Oranges have more Vitamin C than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparing minerals per 14 ounces for Navel Oranges vs Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix:

• Raw Navel Oranges have more Potassium and 23 times more Water than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• While Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix contains 2.3 times more Calcium, 13.8 times more Iron and 850 times more Sodium than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix contains 8.2 times more Energy, 100 times more Fat, 588.2 times more Saturated Fat, 6 times more Carbohydrate, 7.1 times more Sugars, 1.8 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.