Comparing Nutrients in 100 calories Prepared With Water Powder With Aspartame Cocoa Mix VS Oranges

Weight per 100 calories

• Prepared With Water Powder With Aspartame Cocoa Mix: 345g
• Oranges: 213g

Raw Oranges have 1.6 times more energy per unit of mass than Prepared With Water Powder With Aspartame Cocoa Mix, which is low in comparison to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

Which food has more nutrients per 100 calories - Prepared With Water Powder With Aspartame Cocoa Mix or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	19.2% 25g	130g per day for Men 19-50 years
Sugars	14% 10g	27.4% 20g	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	5.44% 2.07g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	9.8% 0.13mg	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	0.86% 3.45μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13% 0.31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	126% 113mg	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	0% 0mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.29% 0.34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Oranges	Recommended Dietary Allowance
Calcium	16.6% 166mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 227μg	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	17% 1.34mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	14% 58.6mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	7.8% 0.18mg	2.3% 0.053mg	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	34.5% 241mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	8.15% 4.5μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	16.6% 248mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	8.6% 319g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Prepared With Water Powder With Aspartame Cocoa Mix vs Oranges:

• Prepared With Water Powder With Aspartame Cocoa Mix has 4.4 times more Vitamin B2, 1.9 times more Vitamin B5 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin C and more Vitamin E than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Raw Oranges have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Prepared With Water Powder With Aspartame Cocoa Mix vs Oranges:

• Prepared With Water Powder With Aspartame Cocoa Mix has 1.9 times more Calcium, 2.4 times more Copper, 6.3 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 8.1 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium, more Sodium, 6.3 times more Zinc and 1.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Prepared With Water Powder With Aspartame Cocoa Mix has 15 times more Saturated Fat and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 2 times more Sugars and 2.5 times more Fiber than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.