Comparing Nutrients in 300 calories Powder Cocoa Mix VS Valencia Oranges

Weight per 300 calories

• Powder Cocoa Mix: 75.4g
• Valencia Oranges: 612g

Powder Cocoa Mix has 8.1 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	68% 49.4g	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	7.34% 2.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	29.7% 0.39mg	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	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Valencia Oranges:

• Powder Cocoa Mix has 1.7 times more Vitamin B2 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 97.5 times more Vitamin A, 7.4 times more Vitamin B1, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 52.8 times more Vitamin B9 and 1969.7 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Powder Cocoa Mix vs Valencia Oranges:

• Powder Cocoa Mix has 1.6 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium, 2 times more Potassium and 467.5 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Valencia Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Powder Cocoa Mix has 1.6 times more Fat and 8.4 times more Saturated Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 43.3 times more Omega 3, 5.5 times more Fiber and 1.3 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Powder Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.