Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened, processed with alkali VS Oranges

Weight per 300 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 136g
• Oranges: 638g

Cocoa, dry powder, unsweetened, processed with alkali has 4.7 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened, processed with alkali or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Oranges	7%	2%	91%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	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	3.37% 0.57g	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	61% 79.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	107% 40.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	44% 24.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	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	12.5% 0.15mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.93% 0.35mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	11% 43.6μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.73% 3.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Oranges	Recommended Dietary Allowance
Calcium	15% 151mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	547% 4.9mg	32% 0.29mg	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	265% 21mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	155% 649mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	142% 993mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	101% 3421mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened, processed with alkali vs Oranges:

• Cocoa, dry powder, unsweetened, processed with alkali has 2.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.7 times more Vitamin B1, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 8.4 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened, processed with alkali vs Oranges:

• Cocoa, dry powder, unsweetened, processed with alkali has 17.1 times more Copper, 33.2 times more Iron, 10.2 times more Magnesium, 31.9 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 5.6 times more Selenium and 19.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 150.4 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 300 calories:

• Cocoa, dry powder, unsweetened, processed with alkali has 23.3 times more Fat, 110.5 times more Saturated Fat, 5 times more Omega 6, 2.7 times more Fiber and 4.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 24.9 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.