Comparing Nutrients in 300 calories Powder Cocoa Mix VS Navel Oranges

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.83% 0.14g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	68% 49.4g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Navel 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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	14.2% 526g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain 97.5 times more Vitamin A, 5.8 times more Vitamin B1, 5.9 times more Vitamin B3, 2.4 times more Vitamin B5, 5.6 times more Vitamin B6, 46 times more Vitamin B9, 2400.2 times more Vitamin C and 6.4 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

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

• Powder Cocoa Mix has 1.7 times more Phosphorus, more Selenium, 62.1 times more Sodium and 2.2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Calcium, 1.9 times more Potassium and 465.5 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Navel Oranges have similar amounts of Copper, Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Powder Cocoa Mix has 3.3 times more Fat and 17.2 times more Saturated Fat than Raw Navel Oranges.
• While Raw Navel Oranges contain 24.4 times more Omega 3 and 4.8 times more Fiber than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Powder Cocoa Mix as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.