Comparing Nutrients in 7 ounces Florida Oranges VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Florida Oranges	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	3.15% 91kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	50% 16g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	88.4% 115g	130g per day for Men 19-50 years
Sugars	25% 18g	4.8% 3.47g	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	193% 73.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	36.8% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	27% 4.34mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	835% 7.5mg	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	2.23% 0.18mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	331% 7.6mg	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	3.4% 24mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	89% 3024mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cocoa, dry powder, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B1 and more Vitamin C than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 6 times more Vitamin B2, 5.5 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cocoa, dry powder, unsweetened:

• 7 ounces of Florida Oranges have 29 times more Water than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 3 times more Calcium, 97.1 times more Copper, 154 times more Iron, 49.9 times more Magnesium, 159.9 times more Manganese, 61.2 times more Phosphorus, 9 times more Potassium, 28.6 times more Selenium and 85.1 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 5.2 times more Sugars than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 5 times more Energy, 65.2 times more Fat, 322.8 times more Saturated Fat, 14.2 times more Omega 6, 5 times more Carbohydrate, 15.4 times more Fiber and 28 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in seven ounces.