Comparing Nutrients in 1 pound Cocoa, dry powder, unsweetened, processed with alkali VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Valencia Oranges	Recommended Dietary Allowance
Energy	34.4% 998kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	61.3% 59.4g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	110% 35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	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	203% 264g	41.5% 54g	130g per day for Men 19-50 years
Sugars	11% 8g	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	356% 135g	30% 11.3g	38g per day for Men 19-50 years
Protein	147% 82g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Valencia Oranges	Recommended Dietary Allowance
Calcium	50.3% 503mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	1818% 16.4mg	18.6% 0.17mg	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	880% 70.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	514% 2159mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	4.54% 0.1mg	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	472% 3302mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	335% 11381mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	10.6% 392g	3700g per day for Men 19-50 years

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

• Cocoa, dry powder, unsweetened, processed with alkali has 1.3 times more Vitamin B1, 11.5 times more Vitamin B2, 8.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cocoa, dry powder, unsweetened, processed with alkali vs Valencia Oranges:

• Cocoa, dry powder, unsweetened, processed with alkali has 2.8 times more Calcium, 97.5 times more Copper, 172.4 times more Iron, 47.6 times more Magnesium, 162.5 times more Manganese, 42.8 times more Phosphorus, 14 times more Potassium, more Sodium and 106.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 32 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 1 pound:

• Cocoa, dry powder, unsweetened, processed with alkali has 4.5 times more Energy, 43.7 times more Fat, 221.7 times more Saturated Fat, 9.5 times more Omega 6, 4.9 times more Carbohydrate, 11.9 times more Fiber and 17.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.