Comparing Nutrients in 1 pound Oranges with Peel VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Oranges with Peel	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	9.85% 286kcal	59% 1710kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	25% 8.06g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	251% 326g	130g per day for Men 19-50 years
Sugars	NA	236% 171g	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	53.7% 20.4g	89.5% 34g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	125% 70.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	347% 17.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	111% 1.44mg	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	34% 136μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	31.8% 318mg	261% 2613mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	368% 3.3mg	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	45.4% 3.63mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	225% 943mg	420mg per day for Men 19-50 years
Manganese	NA	131% 3mg	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	14.3% 100mg	579% 4051mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	360% 12256mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	139% 76.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	265% 3973mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	10% 373g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Powder No Sugar Added Cocoa Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Powder No Sugar Added Cocoa Mix:

• 1 pound of Oranges with Peel has 2.1 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 1 lb of Powder No Sugar Added Cocoa Mix contains 2.7 times more Vitamin B1, 28 times more Vitamin B2, 2.2 times more Vitamin B3, 11.6 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 pound of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Powder No Sugar Added Cocoa Mix:

• 1 pound of Oranges with Peel has 24.2 times more Water than Powder No Sugar Added Cocoa Mix.
• While 1 lb of Powder No Sugar Added Cocoa Mix contains 8.2 times more Calcium, 12.8 times more Copper, 6.2 times more Iron, 14.9 times more Magnesium, 40.6 times more Phosphorus, 13.8 times more Potassium, 24.1 times more Selenium, 438 times more Sodium and 31.3 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Powder No Sugar Added Cocoa Mix contains 6 times more Energy, 10 times more Fat, 50.8 times more Saturated Fat, 4.6 times more Carbohydrate, 1.7 times more Fiber and 11.9 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.