Comparing Nutrients in 1 kilogram Fresh Orange juice VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Fresh Orange juice	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	15.5% 450kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	74.3% 23.8g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	80% 104g	644% 837g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	97% 37g	38g per day for Men 19-50 years
Protein	12.5% 7g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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

	Fresh Orange juice	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	11% 110mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	318% 2.86mg	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	25% 2mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	24% 883g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Powder Cocoa Mix:

• 1 kilogram of Fresh Orange juice has 5 times more Vitamin B9 and 250 times more Vitamin C than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 18.8 times more Vitamin B2, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin B12 than Raw Orange juice.
• Both Fresh Orange juice and Powder Cocoa Mix provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw 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 Fresh Orange juice vs Powder Cocoa Mix:

• 1 kilogram of Fresh Orange juice has 58.9 times more Water than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 12.1 times more Calcium, 6.5 times more Copper, 6 times more Iron, 7.5 times more Magnesium, 19.2 times more Manganese, 18.5 times more Phosphorus, 3.6 times more Potassium, 50 times more Selenium, 504 times more Sodium and 29.2 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Powder Cocoa Mix contains 8.8 times more Energy, 20 times more Fat, 99 times more Saturated Fat, 8.1 times more Carbohydrate, 7.8 times more Sugars, 18.5 times more Fiber and 9.5 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.