Comparing Nutrients in 500 calories Powder Cocoa Mix VS Prepared With Water Powder Cocoa Mix

Weight per 500 calories

• Powder Cocoa Mix: 126g
• Prepared With Water Powder Cocoa Mix: 909g

Powder Cocoa Mix has 7.2 times more energy per 100g than Prepared With Water Powder Cocoa Mix. It has high energy density when compared to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

Which food has more nutrients per 500 calories - Powder Cocoa Mix or Prepared With Water Powder Cocoa Mix?

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	9.3% 3g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	80.7% 105g	130g per day for Men 19-50 years
Sugars	114% 82.3g	113% 82g	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	12.2% 4.65g	12% 4.55g	38g per day for Men 19-50 years
Protein	15% 8.38g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.85% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11% 0.15mg	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	1.9% 7.54μg	2.27% 9.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	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	1.6% 0.24mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	16.7% 167mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14% 558μg	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	18.7% 1.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	14.6% 0.34mg	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	56.5% 396mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.3μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	44.2% 664mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Cocoa Mix vs Prepared With Water Powder Cocoa Mix:

Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of vitamins per 500 kcal
• Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B12 per 500 kcal.
• Both Powder Cocoa Mix as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Powder Cocoa Mix vs Prepared With Water Powder Cocoa Mix:

• Prepared With Water Powder Cocoa Mix contains 416.5 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of macro-nutrients per 500 kcal
• Both Powder Cocoa Mix and Prepared With Water Powder Cocoa Mix have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Powder Cocoa Mix as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.