Comparing Nutrients in 7 ounces Canned Orange Juice VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Canned Orange Juice	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	3.2% 93kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	110% 143g	130g per day for Men 19-50 years
Sugars	24% 17.4g	103% 74.7g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	39% 15g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	48.5% 0.63mg	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% 47.6μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	98% 2.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	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	2.65% 0.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	2% 20mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	57.4% 1.3mg	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	4.8% 33.7mg	253% 1772mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Powder No Sugar Added Cocoa Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Powder No Sugar Added Cocoa Mix:

• 7 ounces of Canned Orange Juice have 1.7 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 6.8 times more Vitamin B1, 66.7 times more Vitamin B2, 5.4 times more Vitamin B3, 21.3 times more Vitamin B5, 10.3 times more Vitamin B6 and more Vitamin B12 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B12
• 7 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Powder No Sugar Added Cocoa Mix:

• 7 ounces of Canned Orange Juice have 25.8 times more Water than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 57.6 times more Calcium, 33.2 times more Copper, 49.6 times more Iron, 20.8 times more Magnesium, 31.7 times more Manganese, 52.5 times more Phosphorus, 14.7 times more Potassium, 169 times more Selenium, 219 times more Sodium and 86 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Powder No Sugar Added Cocoa Mix contain 8 times more Energy, 20 times more Fat, 98.7 times more Saturated Fat, 6.5 times more Carbohydrate, 4.3 times more Sugars, 25 times more Fiber and 22.8 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.