Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	78.6% 2280kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	252% 80.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	445% 579g	119% 155g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	974% 370g	118% 45g	38g per day for Men 19-50 years
Protein	350% 196g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	80% 320μg	75% 300μg	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	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Oranges with Peel	Recommended Dietary Allowance
Calcium	128% 1280mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	4209% 38mg	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	1733% 139mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	1188% 4990mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1668% 38.4mg	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	1049% 7340mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	448% 15240mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cocoa, dry powder, unsweetened 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 Cocoa, dry powder, unsweetened vs Oranges with Peel :

• 1 kilogram of Cocoa, dry powder, unsweetened has 4.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin C than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Cocoa, dry powder, unsweetened as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cocoa, dry powder, unsweetened vs Oranges with Peel :

• 1 kilogram of Cocoa, dry powder, unsweetened has 1.8 times more Calcium, 66.5 times more Copper, 17.3 times more Iron, 35.6 times more Magnesium, 33.4 times more Phosphorus, 7.8 times more Potassium, 20.4 times more Selenium and 61.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 27.4 times more Water than Cocoa, dry powder, unsweetened.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cocoa, dry powder, unsweetened has 3.6 times more Energy, 45.7 times more Fat, 230.6 times more Saturated Fat, 10 times more Omega 6, 3.7 times more Carbohydrate, 8.2 times more Fiber and 15.1 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cocoa, dry powder, unsweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.