Comparing Nutrients in 5 ounces Oranges VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Oranges	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.05% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	6.1% 7.95g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	5.73% 4.15g	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	8.95% 3.4g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.75% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	2.73% 0.035mg	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	10.6% 42.5μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	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	1.7% 0.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.33% 93μg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	3.2% 0.074mg	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	2.83% 20mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Raw Oranges have more Vitamin A, 4.1 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B6, 30 times more Vitamin B9, more Vitamin C and more Vitamin E than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 2.7 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Oranges as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Prepared With Water Powder With Aspartame Cocoa Mix contains 1.5 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 5 times more Phosphorus, 2.6 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.6 times more Energy, 2.1 times more Carbohydrate, 3.2 times more Sugars and 4 times more Fiber than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 1.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.