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Comparing Nutrients in 1 kilogram OrangesVS Cocoa, dry powder, unsweetened

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Cocoa, dry powder, unsweetened
18%
28%
54%
1 kg ▼

Macro Nutrients

16.2%470kcal
Energy
78.6%2280kcal
470 kcalvs2280 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
141%137g
1.2 gvs137 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
252%80.7g
0.15 gvs80.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
0%0g
0.07 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.06%0.18g
Omega 6
26%4.4g
0.18 gvs4.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%118g
Carbohydrate
445%579g
118 gvs579 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
129%94g
Sugars
24%17.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
94 gvs17.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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63%24g
Fiber
974%370g
24 gvs370 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.8%9.4g
Protein
350%196g
9.4 gvs196 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

12.2%110μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
110 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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72.5%0.87mg
Vitamin B1
65%0.78mg
Thiamine
0.87 mgvs0.78 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B2
185%2.4mg
Riboflavin
0.4 mgvs2.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.82mg
Vitamin B3
137%22mg
Niacin, nicotinic acid, niacinamide
2.82 mgvs22 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
50%2.5mg
Vitamin B5
50.8%2.54mg
Pantothenic acid
2.5 mgvs2.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B6
91%1.18mg
Pyridoxine
0.6 mgvs1.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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75%300μg
Vitamin B9
80%320μg
Folates and Folic Acid
300 μgvs320 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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591%532mg
Vitamin C
0%0mg
Ascorbic acid
532 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.8mg
Vitamin E
6.67%1mg
Tocopherols and Tocotrienols
1.8 mgvs1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
21%25μg
Phytomenadione or phylloquinone
0 μgvs25 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
128%1280mg
400 mgvs1280 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg
Copper
4209%38mg
0.45 mgvs38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.5%1mg
Iron
1733%139mg
1 mgvs139 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
1188%4990mg
100 mgvs4990 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
1668%38.4mg
0.25 mgvs38.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%140mg
Phosphorus
1049%7340mg
140 mgvs7340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.2%1810mg
Potassium
448%15240mg
1810 mgvs15240 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
260%143μg
5 μgvs143 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
14%210mg
0 mgvs210 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg
Zinc
619%68mg
0.7 mgvs68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%868g
Water
0.81%30g
868 gvs30 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oranges vs Cocoa, dry powder, unsweetened:
Comparing minerals per 1 kilogram for Oranges vs Cocoa, dry powder, unsweetened:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: