Comparing Nutrients in 5 ounces Powder Cocoa Mix VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Energy	19.5% 564kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	128% 93g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	14% 5.24g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	17% 9.45g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	8.6% 0.11mg	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	2.13% 8.5μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	93% 83.8mg	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	1.8% 0.27mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Navel Oranges	Recommended Dietary Allowance
Calcium	19% 189mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	6.14% 0.055mg	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	21% 1.7mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	1.8% 0.041mg	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	63.8% 447mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	29.7% 1009mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.057% 2.13g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Cocoa Mix vs Navel Oranges:

• Powder Cocoa Mix has 1.4 times more Vitamin B1, 11.1 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 1.3 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 5.7 times more Vitamin B9 and 295.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Powder Cocoa Mix vs Navel Oranges:

• Powder Cocoa Mix has 3.1 times more Calcium, 7.3 times more Copper, 9.2 times more Iron, 7.5 times more Magnesium, 9.3 times more Manganese, 13.7 times more Phosphorus, 4.3 times more Potassium, more Selenium, 504 times more Sodium and 18.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 57.3 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Powder Cocoa Mix has 8.1 times more Energy, 26.7 times more Fat, 139.8 times more Saturated Fat, 6.7 times more Carbohydrate, 7.7 times more Sugars, 1.7 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• Both Powder Cocoa Mix as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.