Comparing Nutrients in 500 calories Powder Cocoa Mix VS Oranges

Weight per 500 calories

• Powder Cocoa Mix: 126g
• Oranges: 1064g

Powder Cocoa Mix has 8.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Powder Cocoa Mix or Oranges?

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	96% 125g	130g per day for Men 19-50 years
Sugars	114% 82.3g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	15% 8.38g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	49% 0.64mg	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	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	629% 566mg	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	1.6% 0.24mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	53% 0.48mg	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	18.7% 1.5mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Cocoa Mix vs Oranges:

• Powder Cocoa Mix has 1.7 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 93.1 times more Vitamin A, 7.7 times more Vitamin B1, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.5 times more Vitamin B6, 42.3 times more Vitamin B9, 2252.5 times more Vitamin C and 8 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Powder Cocoa Mix vs Oranges:

• Powder Cocoa Mix has 1.4 times more Iron, 1.3 times more Manganese, 2.7 times more Phosphorus, more Sodium and 2.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium, 1.3 times more Copper, 2.2 times more Potassium and 489.7 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Oranges have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder Cocoa Mix has 3.9 times more Fat and 18.7 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 5.5 times more Fiber than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.