Comparing Nutrients in 1 kilogram Navel Oranges VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Navel Oranges	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	17% 490kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	88.8% 115g	130g per day for Men 19-50 years
Sugars	117% 85g	125% 90g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	13% 5g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	12.3% 0.16mg	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	85% 340μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	0% 0mg	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	10% 1.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.4% 614μg	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	16.3% 1.3mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	16% 0.37mg	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	33% 230mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Prepared With Water Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Prepared With Water Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Prepared With Water Powder Cocoa Mix:

• 1 kilogram of Navel Oranges has 5.2 times more Vitamin B1, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 4.9 times more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 1.5 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12
• 1 kilogram of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Prepared With Water Powder Cocoa Mix:

• 1 kilogram of Navel Oranges has 2 times more Calcium and 1.7 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 1.3 times more Iron, 1.9 times more Phosphorus and 73 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Prepared With Water Powder Cocoa Mix contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron
• Both Raw Navel Oranges as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.4 times more Fiber than Prepared With Water Powder Cocoa Mix.
• Both Navel Oranges and Prepared With Water Powder Cocoa Mix offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.