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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Oranges with Peel	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	4.3% 125kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.86% 0.28g	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	0.07% 0.012g	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	8.56% 11g	130g per day for Men 19-50 years
Sugars	NA	8% 5.8g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared With Water Powder With Aspartame 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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.8% 0.05mg	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	7.44% 0.18μg	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% 0mg	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 With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.26% 130μg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.5% 0.1mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Prepared With Water Powder With Aspartame 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 With Aspartame 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 With Aspartame Cocoa Mix:

• 7 ounces of Oranges with Peel have 4.8 times more Vitamin B1, 5.9 times more Vitamin B3, 3.7 times more Vitamin B6, 30 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 7 oz of Prepared With Water Powder With Aspartame Cocoa Mix contain 2.2 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared With Water Powder With Aspartame Cocoa Mix provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Prepared With Water Powder With Aspartame 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 With Aspartame 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 With Aspartame Cocoa Mix:

• 7 ounces of Oranges with Peel have 1.5 times more Calcium and 2.1 times more Iron than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 7 oz of Prepared With Water Powder With Aspartame Cocoa Mix contain 3.2 times more Phosphorus, 1.9 times more Selenium, 36 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared With Water Powder With Aspartame Cocoa Mix contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.2 times more Energy, 2.8 times more Carbohydrate and 7.5 times more Fiber than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Oranges with Peel and Prepared With Water Powder With Aspartame Cocoa Mix offer comparable quantities of Protein per seven ounces.
• 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Energy and Fiber
• Both Raw Oranges with Peel as well as Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.