Comparing Nutrients in 300 calories Powder Cocoa Mix VS Prepared With Water Powder Cocoa Mix

Weight per 300 calories

• Powder Cocoa Mix: 75.4g
• Prepared With Water Powder Cocoa Mix: 546g

Powder Cocoa Mix has 7.2 times more energy per 100g than Prepared With Water Powder Cocoa Mix. It has high energy density when compared to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

Which food has more nutrients per 300 calories - Powder Cocoa Mix or Prepared With Water Powder Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Powder Cocoa Mix	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	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	48.5% 63g	48.4% 63g	130g per day for Men 19-50 years
Sugars	68% 49.4g	68% 49.3g	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	7.18% 2.73g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	8.96% 5g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	6.7% 0.087mg	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	1.36% 5.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	11.4% 0.27μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.95% 0.14mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	0.45% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	10% 100mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.37% 335μg	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	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	8.77% 0.2mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	6.94% 3.8μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	26.5% 398mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	12.7% 471g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Prepared With Water Powder Cocoa Mix:

Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of vitamins per 300 kcal
• Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B12 per 300 kcal.
• Both Powder Cocoa Mix as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Powder Cocoa Mix vs Prepared With Water Powder Cocoa Mix:

• Prepared With Water Powder Cocoa Mix contains 416.5 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of macro-nutrients per 300 kcal
• Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Powder Cocoa Mix as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.