Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Energy	137% 3980kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	91% 119g	130g per day for Men 19-50 years
Sugars	904% 656g	NA	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	97% 37g	65.8% 25g	38g per day for Men 19-50 years
Protein	119% 66.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	48.5% 0.63mg	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	15% 60μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	539% 485mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	133% 1330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	41% 0.37mg	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	149% 12mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	10% 0.23mg	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	450% 3150mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	336% 5040mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.41% 15g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Valencia Oranges:

• Powder Cocoa Mix has 14.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 6.5 times more Vitamin B9 and 242.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Powder Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Valencia Oranges:

• Powder Cocoa Mix has 3.3 times more Calcium, 7.7 times more Copper, 13.2 times more Iron, 8.3 times more Magnesium, 11.7 times more Manganese, 18.5 times more Phosphorus, 4 times more Potassium, more Sodium and 24.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 57.6 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 8.1 times more Energy, 13.3 times more Fat, 67.9 times more Saturated Fat, 7 times more Carbohydrate, 1.5 times more Fiber and 6.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.