Comparing Nutrients in 1 pound Cocoa, dry powder, unsweetened VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Oranges	7%	2%	91%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Oranges	Recommended Dietary Allowance
Energy	35.7% 1034kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	202% 263g	41% 53.3g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	442% 168g	28.6% 11g	38g per day for Men 19-50 years
Protein	159% 89g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	36.3% 145μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	3.02% 0.45mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Oranges	Recommended Dietary Allowance
Calcium	58% 581mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	1909% 17mg	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	786% 63mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	539% 2263mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	757% 17.4mg	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	476% 3329mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	203% 6913mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cocoa, dry powder, unsweetened vs Oranges:

• Cocoa, dry powder, unsweetened has 6 times more Vitamin B2, 7.7 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin C and 1.8 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Cocoa, dry powder, unsweetened as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cocoa, dry powder, unsweetened vs Oranges:

• Cocoa, dry powder, unsweetened has 3.2 times more Calcium, 84.2 times more Copper, 138.6 times more Iron, 49.9 times more Magnesium, 153.5 times more Manganese, 52.4 times more Phosphorus, 8.4 times more Potassium, 28.6 times more Selenium, more Sodium and 97.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 28.9 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 1 pound:

• Cocoa, dry powder, unsweetened has 4.9 times more Energy, 114.2 times more Fat, 538 times more Saturated Fat, 24.4 times more Omega 6, 4.9 times more Carbohydrate, 15.4 times more Fiber and 20.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.3 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.