Comparing Nutrients in 7 ounces Oranges VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Oranges	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	3.2% 93kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	89% 116g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	4.8% 3.5g	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	12.5% 4.76g	156% 59g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	18% 0.23mg	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	15% 59.5μg	16% 63.5μg	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	117% 106mg	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	2.4% 0.36mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	795% 7.16mg	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	2.5% 0.2mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	322% 7.4mg	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	3.97% 27.8mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.14% 5.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cocoa, dry powder, unsweetened, processed with alkali:

• Raw Oranges have more Vitamin A, more Vitamin C and 1.8 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 1.3 times more Vitamin B1, 11.5 times more Vitamin B2, 8.5 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Oranges as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cocoa, dry powder, unsweetened, processed with alkali:

• Raw Oranges have 32.1 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 2.8 times more Calcium, 80.2 times more Copper, 155.2 times more Iron, 47.6 times more Magnesium, 149.5 times more Manganese, 52 times more Phosphorus, 13.9 times more Potassium, 26.4 times more Selenium, more Sodium and 91 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 5.3 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 4.7 times more Energy, 109.2 times more Fat, 517.3 times more Saturated Fat, 23.3 times more Omega 6, 5 times more Carbohydrate, 12.4 times more Fiber and 19.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.