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Comparing Nutrients in 300 calories Powder Cocoa MixVS Oranges

Weight per 300 calories

Powder Cocoa Mix
75.4g
Oranges
638g

Powder Cocoa Mix has 8.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Powder Cocoa Mix or Oranges?

Macros Ratio

Protein Fat Carbs

Powder Cocoa Mix
7%
9%
84%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g
Fat
0.79%0.77g
3 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.6%1.8g
Saturated Fat
0.3%0.096g
1.8 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.14%0.002g
Omega 3
2.8%0.045g
0.002 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.081g
Omega 6
0.68%0.11g
0.081 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.5%63g
Carbohydrate
57.7%75g
63 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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68%49.4g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49.4 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.34%2.8g
Fiber
40.3%15.3g
2.8 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.98%5.03g
Protein
10.7%6g
5.03 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

0.084%0.75μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0.75 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.03%0.072mg
Vitamin B1
46.3%0.56mg
Thiamine
0.072 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.8%0.43mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.43 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.76%0.44mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.44 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13.5%0.67mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.67 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.6%0.086mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.086 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.13%4.52μg
Vitamin B9
48%191μg
Folates and Folic Acid
4.52 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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11%0.26μg
Vitamin B12
0%0μg
Cobalamin
0.26 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.17%0.15mg
Vitamin C
377%340mg
Ascorbic acid
0.15 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.95%0.14mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.14 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.57%0.68μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.68 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10%100mg
Calcium
25.5%255mg
100 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
32%0.29mg
0.22 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.2%0.9mg
Iron
7.98%0.64mg
0.9 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.6mg
Magnesium
15%64mg
62.6 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.8%0.2mg
Manganese
6.94%0.16mg
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34%237mg
Phosphorus
12.8%89.4mg
237 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.8%537mg
Potassium
34%1155mg
537 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.85%3.77μg
Selenium
5.8%3.2μg
3.77 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25.3%380mg
Sodium
0%0mg
380 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
4.06%0.45mg
1.1 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.031%1.13g
Water
15%554g
1.13 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Oranges:
Comparing minerals per 300 calories for Powder Cocoa Mix vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: