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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have 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.
• While Prepared With Water Powder Cocoa Mix contains 1.7 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin K in 300 kcal.

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

• Raw Oranges have 2.2 times more Calcium and 2.1 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 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.
• Both Raw Oranges and Prepared With Water Powder Cocoa Mix have similar amounts of Copper, Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.2 times more Sugars and 5.6 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.9 times more Fat and 18.7 times more Saturated Fat than Raw Oranges.
• Both Raw Oranges and Prepared With Water Powder Cocoa Mix have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Oranges as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.