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

Weight per 300 calories

• Prepared With Water Powder Cocoa Mix: 546g
• Oranges: 638g

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

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

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	57.7% 75g	130g per day for Men 19-50 years
Sugars	68% 49.3g	82.3% 59.7g	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	7.18% 2.73g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.96% 5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	29.5% 0.38mg	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	1.36% 5.45μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.4% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.16mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Calcium	11.5% 115mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	8.37% 335μg	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	11.6% 0.93mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	8.77% 0.2mg	6.94% 0.16mg	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	33.5% 235mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	6.94% 3.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	26.5% 398mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	12.7% 471g	15% 554g	3700g per day for Men 19-50 years

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

• Prepared With Water Powder Cocoa Mix has 1.7 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 7.8 times more Vitamin B1, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin C and 7 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

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

• Prepared With Water Powder Cocoa Mix has 1.5 times more Iron, 1.3 times more Manganese, 2.6 times more Phosphorus, more Sodium and 2.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium and 2.1 times more Potassium than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Raw Oranges have similar amounts of Copper, Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder Cocoa Mix has 3.9 times more Fat and 18.7 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 5.6 times more Fiber than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Prepared With Water Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.