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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Oranges with Peel	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	4.3% 125kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	50% 16g	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	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	23.7% 30.8g	88.4% 115g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	193% 73.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cocoa, dry powder, unsweetened	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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	36.8% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	14% 139mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	89% 3024mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.16% 5.95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Cocoa, dry powder, unsweetened:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin C than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 4.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 27.4 times more Water than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 1.8 times more Calcium, 66.5 times more Copper, 17.3 times more Iron, 35.6 times more Magnesium, 33.4 times more Phosphorus, 7.8 times more Potassium, 20.4 times more Selenium and 61.9 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cocoa, dry powder, unsweetened contain 3.6 times more Energy, 45.7 times more Fat, 230.6 times more Saturated Fat, 10 times more Omega 6, 3.7 times more Carbohydrate, 8.2 times more Fiber and 15.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in seven ounces.