Comparing Nutrients in 5 ounces Navel Oranges VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Navel Oranges	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	3% 2.17g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	126% 48g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	20.7% 0.27mg	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	12% 48μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	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	1.4% 0.21mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	6.1% 61mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	569% 5.1mg	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	2.3% 0.18mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	NA	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	4.66% 32.6mg	153% 1074mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	105% 3556mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31.7% 17.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	86.3% 9.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 7.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 5 oz.
• Both Raw Navel Oranges as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Raw Navel Oranges have 28.7 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 2.8 times more Calcium, 92.6 times more Copper, 111.5 times more Iron, 43.3 times more Magnesium, 33 times more Phosphorus, 15.1 times more Potassium, more Selenium, 20 times more Sodium and 83.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 5.6 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 9.8 times more Energy, 158.1 times more Fat, 743.5 times more Saturated Fat, 33.4 times more Omega 6, 4 times more Carbohydrate, 15.4 times more Fiber and 18.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.