Comparing Nutrients in 1 kilogram Florida Oranges VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Florida Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	16% 460kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	1.82% 0.31g	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	88.8% 115g	644% 837g	130g per day for Men 19-50 years
Sugars	126% 91g	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	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	63% 24g	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

	Florida Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	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	50% 2.5mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	43% 430mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	450% 3150mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges 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 Florida Oranges vs Powder Cocoa Mix:

• 1 kilogram of Florida Oranges has 2.8 times more Vitamin B9 and 225 times more Vitamin C than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 14.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin B12 than Raw Florida Oranges.
• Both Florida Oranges and Powder Cocoa Mix provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Florida Oranges 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 Florida Oranges vs Powder Cocoa Mix:

• 1 kilogram of Florida Oranges has 58.1 times more Water than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 3.1 times more Calcium, 7.3 times more Copper, 13.2 times more Iron, 8.3 times more Magnesium, 11.2 times more Manganese, 26.3 times more Phosphorus, 4.2 times more Potassium, 10 times more Selenium, more Sodium and 18.3 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Powder Cocoa Mix contains 8.7 times more Energy, 19 times more Fat, 95.1 times more Saturated Fat, 7.3 times more Carbohydrate, 7.2 times more Sugars, 1.5 times more Fiber and 9.5 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.