Comparing Nutrients in 5 ounces Valencia OrangesVS Powder Cocoa Mix

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Powder Cocoa Mix

84%

5 oz ▼

Macro Nutrients

Valencia Orangesvs Powder Cocoa Mix

2.4%69.5kcal

Energy

19.5%564kcal

69.5 kcalvs564 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g

Fat

5.85%5.67g

0.43 gvs5.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g

Saturated Fat

10.5%3.37g

0.05 gvs3.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g

Omega 3

0.27%0.004g

0.023 gvs0.004 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.062g

Omega 6

0.89%0.15g

0.062 gvs0.15 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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13%17g

Carbohydrate

91%119g

17 gvs119 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

128%93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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9.33%3.54g

Fiber

14%5.24g

3.54 gvs5.24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g

Protein

17%9.45g

1.47 gvs9.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Powder Cocoa Mix

1.9%17μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

17 μgvs1.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

11.3%0.14mg

Thiamine

0.12 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg

Vitamin B2

61.6%0.8mg

Riboflavin

0.057 mgvs0.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg

Vitamin B3

5.2%0.83mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs0.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.1%0.35mg

Vitamin B5

25.3%1.27mg

Pantothenic acid

0.35 mgvs1.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.089 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.3μg

Vitamin B9

2.13%8.5μg

Folates and Folic Acid

55.3 μgvs8.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

20.7%0.5μg

Cobalamin

0 μgvs0.5 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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76.4%68.7mg

Vitamin C

0.31%0.28mg

Ascorbic acid

68.7 mgvs0.28 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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Vitamin E

1.8%0.27mg

Tocopherols and Tocotrienols

NA mgvs0.27 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.06%1.28μg

Phytomenadione or phylloquinone

NA μgvs1.28 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Powder Cocoa Mix

5.67%56.7mg

Calcium

19%189mg

56.7 mgvs189 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.83%0.052mg

Copper

45%0.41mg

0.052 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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1.6%0.13mg

Iron

21%1.7mg

0.13 mgvs1.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.37%14mg

Magnesium

28%118mg

14 mgvs118 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.4%0.033mg

Manganese

16.6%0.38mg

0.033 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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3.44%24mg

Phosphorus

63.8%447mg

24 mgvs447 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.46%254mg

Potassium

29.7%1009mg

254 mgvs1009 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

13%7.1μg

NA μgvs7.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

47.6%714mg

0 mgvs714 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.77%0.085mg

Zinc

19%2.07mg

0.085 mgvs2.07 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g

Water

0.057%2.13g

122 gvs2.13 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Powder Cocoa Mix:

Raw Valencia Oranges have 12 times more Vitamin A, 6.5 times more Vitamin B9 and 242.5 times more Vitamin C than Powder Cocoa Mix.
While Powder Cocoa Mix contains 14.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Powder Cocoa Mix have similar amounts of Vitamin B1 per 5 oz.
Both Raw Valencia Oranges as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Powder Cocoa Mix:

Raw Valencia Oranges have 57.6 times more Water than Powder Cocoa Mix.
While Powder Cocoa Mix contains 3.3 times more Calcium, 7.7 times more Copper, 13.2 times more Iron, 8.3 times more Magnesium, 11.7 times more Manganese, 18.5 times more Phosphorus, 4 times more Potassium, more Sodium and 24.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges have 5.3 times more Omega 3 than Powder Cocoa Mix.
While Powder Cocoa Mix contains 8.1 times more Energy, 13.3 times more Fat, 67.9 times more Saturated Fat, 7 times more Carbohydrate, 1.5 times more Fiber and 6.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Powder Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Valencia OrangesVS Navel OrangesPowder Cocoa MixVS Navel OrangesValencia OrangesVS Prepared With Water Powder Cocoa MixPowder Cocoa MixVS Prepared With Water Powder Cocoa Mix

Compare Foods

Comparing Nutrients in 5 ounces Valencia OrangesVS Powder Cocoa Mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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