Comparing Nutrients in 1 kilogram Canned Orange Juice VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Canned Orange Juice	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	16.2% 470kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	74.3% 23.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	644% 837g	130g per day for Men 19-50 years
Sugars	121% 87.6g	904% 656g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	97% 37g	38g per day for Men 19-50 years
Protein	12% 6.8g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	87.7% 1.14mg	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	60% 240μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	2.22% 2mg	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	13.3% 2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	10% 100mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	318% 2.86mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	117% 2.7mg	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	24.3% 170mg	450% 3150mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Powder Cocoa Mix per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Powder Cocoa Mix:

• 1 kilogram of Canned Orange Juice has 4 times more Vitamin B9 and 150.5 times more Vitamin C than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 2.5 times more Vitamin B1, 26.9 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin B12 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Powder Cocoa Mix:

• 1 kilogram of Canned Orange Juice has 58.5 times more Water than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 13.3 times more Calcium, 13 times more Copper, 11.9 times more Iron, 8.3 times more Magnesium, 12.8 times more Manganese, 18.5 times more Phosphorus, 3.9 times more Potassium, 50 times more Selenium, 126 times more Sodium and 36.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Powder Cocoa Mix contains 8.5 times more Energy, 26.7 times more Fat, 132.1 times more Saturated Fat, 7.6 times more Carbohydrate, 7.5 times more Sugars, 12.3 times more Fiber and 9.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.