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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Oranges with Peel	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	21.7% 630kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	118% 45g	13% 5g	38g per day for Men 19-50 years
Protein	23.2% 13g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	70% 700mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.3% 863g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Prepared With Water Powder Cocoa Mix:

• 1 kilogram of Oranges with Peel has 7.7 times more Vitamin B1, 6.2 times more Vitamin B3, 2.7 times more Vitamin B5, 5.8 times more Vitamin B6, 30 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 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel 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 Oranges with Peel as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Oranges with Peel has 3.3 times more Calcium, 4.7 times more Iron and 2 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 2 times more Phosphorus and 36.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared With Water Powder Cocoa Mix contain similar levels of Copper, Magnesium and Water per one kilogram.
• Both Raw Oranges with Peel as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Carbohydrate, 9 times more Fiber and 1.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• 1 kilogram of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.