Comparing Nutrients in 100 grams 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	1.6% 46kcal	7.86% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	25.2% 8.07g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	44.5% 58g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	2.4% 1.75g	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	6.3% 2.4g	97% 37g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	9.08% 0.12mg	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	4.25% 17μg	8% 32μg	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	50% 45mg	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	1.2% 0.18mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	4.3% 43mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	421% 3.8mg	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	1.13% 0.09mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	167% 3.84mg	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	1.7% 12mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cocoa, dry powder, unsweetened per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Cocoa, dry powder, unsweetened:

• 100 grams of Florida Oranges have 1.3 times more Vitamin B1 and more Vitamin C than Cocoa, dry powder, unsweetened.
• While 100 g 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 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Cocoa, dry powder, unsweetened:

• 100 grams of Florida Oranges have 29 times more Water than Cocoa, dry powder, unsweetened.
• While 100 g 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.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 5.2 times more Sugars than Cocoa, dry powder, unsweetened.
• While 100 g 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.
• 100 grams 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 100 grams.