Comparing Nutrients in 5 ounces Florida Oranges VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Florida Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12.6% 16.4g	91% 119g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	14% 5.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	6.1% 61mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	45% 0.41mg	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	1.6% 0.13mg	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	1.48% 0.034mg	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	2.43% 17mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	29.7% 1009mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.057% 2.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Powder Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges 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 Florida Oranges vs Powder Cocoa Mix:

• 5 ounces of Florida Oranges have 2.8 times more Vitamin B9 and 225 times more Vitamin C than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 14.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin B12 than Raw Florida Oranges.
• Both Florida Oranges and Powder Cocoa Mix provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin B12
• 5 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Florida Oranges 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 Florida Oranges vs Powder Cocoa Mix:

• 5 ounces of Florida Oranges have 58.1 times more Water than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 3.1 times more Calcium, 7.3 times more Copper, 13.2 times more Iron, 8.3 times more Magnesium, 11.2 times more Manganese, 26.3 times more Phosphorus, 4.2 times more Potassium, 10 times more Selenium, more Sodium and 18.3 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder Cocoa Mix contain 8.7 times more Energy, 19 times more Fat, 95.1 times more Saturated Fat, 7.3 times more Carbohydrate, 7.2 times more Sugars, 1.5 times more Fiber and 9.5 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.