Comparing Nutrients in 1 pound Powder Cocoa Mix VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Energy	62.3% 1805kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	41% 53.3g	130g per day for Men 19-50 years
Sugars	410% 297g	58.5% 42.4g	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	44% 16.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	54% 30.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	21% 0.27mg	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	6.8% 27.2μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	268% 241mg	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	5.75% 0.86mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Calcium	60.3% 603mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	22.7% 0.2mg	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	67.5% 5.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	4.93% 0.11mg	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	204% 1429mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Cocoa Mix vs Oranges:

• Powder Cocoa Mix has 14.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 5 times more Vitamin B9 and 266 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Oranges have similar amounts of Vitamin B1 and Vitamin E per 1 lb.
• Both Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Powder Cocoa Mix vs Oranges:

• Powder Cocoa Mix has 3.3 times more Calcium, 6.4 times more Copper, 11.9 times more Iron, 8.3 times more Magnesium, 10.8 times more Manganese, 22.5 times more Phosphorus, 3.9 times more Potassium, 10 times more Selenium, more Sodium and 20.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 57.8 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 8.5 times more Energy, 33.3 times more Fat, 158.5 times more Saturated Fat, 7.1 times more Carbohydrate, 7 times more Sugars, 1.5 times more Fiber and 7.1 times more Protein than Raw Oranges.
• Both Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.