Comparing Nutrients in 5 ounces Canned Orange Juice VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Canned Orange Juice	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	91% 119g	130g per day for Men 19-50 years
Sugars	17% 12.4g	128% 93g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	12.4% 0.16mg	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	8.5% 34μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	0.31% 0.28mg	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	1.9% 0.28mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	1.4% 14mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	45% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	16.6% 0.38mg	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	3.44% 24mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	29.7% 1009mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.057% 2.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Powder Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Powder Cocoa Mix:

• 5 ounces of Canned Orange Juice have 4 times more Vitamin B9 and 150.5 times more Vitamin C than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 2.5 times more Vitamin B1, 26.9 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin B12 than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B12
• 5 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Powder Cocoa Mix:

• 5 ounces of Canned Orange Juice have 58.5 times more Water than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 13.3 times more Calcium, 13 times more Copper, 11.9 times more Iron, 8.3 times more Magnesium, 12.8 times more Manganese, 18.5 times more Phosphorus, 3.9 times more Potassium, 50 times more Selenium, 126 times more Sodium and 36.5 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder Cocoa Mix contain 8.5 times more Energy, 26.7 times more Fat, 132.1 times more Saturated Fat, 7.6 times more Carbohydrate, 7.5 times more Sugars, 12.3 times more Fiber and 9.8 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.