Comparing Nutrients in 1 pound Powder Cocoa Mix VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Energy	62.3% 1805kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	54% 70.3g	130g per day for Men 19-50 years
Sugars	410% 297g	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	32.4% 0.42mg	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	358% 322mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Oranges with Peel	Recommended Dietary Allowance
Calcium	60.3% 603mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Powder Cocoa Mix versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Powder Cocoa Mix has 11.3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5 times more Vitamin B9 and 355 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Powder Cocoa Mix has 1.9 times more Calcium, 5 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 14.3 times more Phosphorus, 3.6 times more Potassium, 7.1 times more Selenium, 252 times more Sodium and 13.3 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 54.9 times more Water than Powder Cocoa Mix.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Powder Cocoa Mix has 6.3 times more Energy, 13.3 times more Fat, 67.9 times more Saturated Fat, 5.4 times more Carbohydrate and 5.1 times more Protein than Oranges with Peel .
• Both Powder Cocoa Mix and Oranges with Peel offer comparable quantities of Fiber per one pound.
• Both Powder Cocoa Mix as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.