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

Weight per 300 calories

• Prepared With Water Powder With Aspartame Cocoa Mix: 1035g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.7 times more energy per unit of mass than Prepared With Water Powder With Aspartame Cocoa Mix, which is low in comparison to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	44.6% 58g	56% 72.8g	130g per day for Men 19-50 years
Sugars	42% 30.3g	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	16.3% 6.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	2.6% 10.3μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38.8% 0.93μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	330% 297mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	49.7% 497mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	17% 680μg	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	50.4% 4.03mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	103% 724mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	64% 2183mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.4μg	NA	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	26% 956g	14.3% 529g	3700g per day for Men 19-50 years

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

• Prepared With Water Powder With Aspartame Cocoa Mix has 4.6 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 23.1 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder With Aspartame Cocoa Mix.

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

• Prepared With Water Powder With Aspartame Cocoa Mix has 2 times more Calcium, 3 times more Copper, 7.3 times more Iron, 2.9 times more Magnesium, 3.8 times more Manganese, 7 times more Phosphorus, 2 times more Potassium, more Sodium, 7.6 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder With Aspartame Cocoa Mix has 6.7 times more Saturated Fat and 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 1.3 times more Carbohydrate and 2.5 times more Fiber than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.