Comparing Nutrients in 7 ounces Oranges with Peel VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Oranges with Peel	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	23.5% 8.93g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.44% 0.032mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.05% 122μg	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	20% 1.6mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	3.2% 0.073mg	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	6.24% 43.7mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Prepared With Water Powder Cocoa Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Prepared With Water Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Prepared With Water Powder Cocoa Mix:

• 7 ounces of Oranges with Peel have 7.7 times more Vitamin B1, 6.2 times more Vitamin B3, 2.7 times more Vitamin B5, 5.8 times more Vitamin B6, 30 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• While 7 oz of Prepared With Water Powder Cocoa Mix contain 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Prepared With Water Powder Cocoa Mix:

• 7 ounces of Oranges with Peel have 3.3 times more Calcium, 4.7 times more Iron and 2 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While 7 oz of Prepared With Water Powder Cocoa Mix contain 2 times more Phosphorus and 36.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared With Water Powder Cocoa Mix contain similar levels of Copper, Magnesium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Carbohydrate, 9 times more Fiber and 1.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• 7 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.