Comparing Nutrients in 1 kilogram Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Navel Oranges	Recommended Dietary Allowance
Energy	165% 4790kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	244% 237g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	395% 126g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	96% 125g	130g per day for Men 19-50 years
Sugars	21% 15.3g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	892% 339g	58% 22g	38g per day for Men 19-50 years
Protein	300% 168g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	60.8% 0.79mg	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	95% 380μg	85% 340μg	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	0% 0mg	657% 591mg	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% 1.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Navel Oranges	Recommended Dietary Allowance
Calcium	122% 1220mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	4011% 36mg	43.3% 0.39mg	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	1813% 145mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	1083% 7580mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	609% 67mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Navel Oranges:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 7.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Navel Oranges:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.8 times more Calcium, 92.6 times more Copper, 111.5 times more Iron, 43.3 times more Magnesium, 33 times more Phosphorus, 15.1 times more Potassium, more Selenium, 20 times more Sodium and 83.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 28.7 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 9.8 times more Energy, 158.1 times more Fat, 743.5 times more Saturated Fat, 33.4 times more Omega 6, 4 times more Carbohydrate, 15.4 times more Fiber and 18.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.6 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.