Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Energy	137% 3980kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	119% 66.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	133% 1330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	450% 3150mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.41% 15g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Powder Cocoa Mix versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Powder Cocoa Mix has 11.3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Vitamin B9 and 355 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Powder Cocoa Mix has 1.9 times more Calcium, 5 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 14.3 times more Phosphorus, 3.6 times more Potassium, 7.1 times more Selenium, 252 times more Sodium and 13.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 54.9 times more Water than Powder Cocoa Mix.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Powder Cocoa Mix has 6.3 times more Energy, 13.3 times more Fat, 67.9 times more Saturated Fat, 5.4 times more Carbohydrate and 5.1 times more Protein than Oranges with Peel .
• Both Powder Cocoa Mix and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• Both Powder Cocoa Mix as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.