Comparing Nutrients in 300 calories Powder Cocoa Mix VS Powder No Sugar Added Cocoa Mix

Weight per 300 calories

• Powder Cocoa Mix: 75.4g
• Powder No Sugar Added Cocoa Mix: 79.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Powder Cocoa Mix or Powder No Sugar Added Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Powder Cocoa Mix	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	0.15% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	44% 57.2g	130g per day for Men 19-50 years
Sugars	68% 49.4g	41.3% 30g	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	7.34% 2.8g	15.7% 5.97g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	0.35% 3.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	85.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	19.5% 0.25mg	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	1.13% 4.52μg	2.8% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	39% 0.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	0% 0mg	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	0.95% 0.14mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	0.46% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	10% 100mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	64.5% 0.58mg	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	11.2% 0.9mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	23% 0.53mg	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	34% 237mg	102% 711mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	24.5% 13.4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	46.5% 697mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Powder No Sugar Added Cocoa Mix:

• Powder No Sugar Added Cocoa Mix contains 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.6 times more Vitamin B12 than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Powder Cocoa Mix vs Powder No Sugar Added Cocoa Mix:

• Powder No Sugar Added Cocoa Mix contains 4.6 times more Calcium, 2.7 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 3 times more Phosphorus, 4 times more Potassium, 3.6 times more Selenium, 1.8 times more Sodium and 2.5 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 300 calories:

• Powder Cocoa Mix has 1.3 times more Fat, 1.3 times more Saturated Fat and 1.6 times more Sugars than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 2.1 times more Fiber and 2.5 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Powder No Sugar Added Cocoa Mix have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Powder Cocoa Mix as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.