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

Weight per 500 calories

• Prepared With Water Powder Cocoa Mix: 909g
• Navel Oranges: 1020g

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

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

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	9.3% 3g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	98% 128g	130g per day for Men 19-50 years
Sugars	113% 82g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	12% 4.55g	59% 22.4g	38g per day for Men 19-50 years
Protein	15% 8.36g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.85% 0.12mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	62% 0.81mg	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	2.27% 9.1μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	670% 603mg	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	1.8% 0.27mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	14% 558μg	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	19.3% 1.55mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	13% 0.3mg	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% 391mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	44.2% 664mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	21.2% 785g	23.7% 877g	3700g per day for Men 19-50 years

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

• Prepared With Water Powder Cocoa Mix has 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 5.9 times more Vitamin B1, 5.9 times more Vitamin B3, 2.4 times more Vitamin B5, 5.5 times more Vitamin B6, 38.2 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 500 kcal.

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

• Prepared With Water Powder Cocoa Mix has 1.7 times more Phosphorus, more Selenium, 65 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Calcium and 1.9 times more Potassium than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Raw Navel Oranges have similar amounts of Copper, Iron, Magnesium, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared With Water Powder Cocoa Mix has 3.3 times more Fat and 17.2 times more Saturated Fat than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3 and 4.9 times more Fiber than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Prepared With Water Powder Cocoa Mix as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.