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Compare Nutrients in 100 grams Powder Cocoa MixVS Oranges

Macros Ratio

ProteinsFatsCarbs

Powder Cocoa Mix
7%
9%
84%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
Powder Cocoa MixOranges
Vitamin A
0.11%
1.22%
1 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
8%
7.25%
0.096 mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
43%
3.08%
0.565 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.66%
1.76%
0.586 mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
8.77%
4.6%
0.114 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
14.6%
0%
0.35 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.22%
59%
0.2 mg53.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.27%
1.2%
0.19 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.75%
0%
0.9 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
7.5%
6 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Powder Cocoa MixOranges
Calcium
13%
4%
133 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
31.8%
5%
0.286 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
15%
1.25%
1.19 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
20.8%
2.5%
83 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11.7%
1.1%
0.269 mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
45%
2%
315 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
21%
5.32%
712 mg181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
9.1%
0.91%
5 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
33.6%
0%
504 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
13%
0.64%
1.46 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Powder Cocoa Mix vs Oranges:
Powder Cocoa Mix has 14.1 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 11 times more Vitamin A, 266 times more Vitamin C and 5 times more Folate than Powder Cocoa Mix. Both Powder Cocoa Mix and Raw Oranges have similar amounts of Thiamine and Vitamin E per 100g.

Comparing minerals per 100 grams for Powder Cocoa Mix vs Oranges:
Powder Cocoa Mix has 3.3 times more Calcium, 6.4 times more Copper, 11.9 times more Iron, 8.3 times more Magnesium, 10.8 times more Manganese, 22.5 times more Phosphorus, 3.9 times more Potassium, 10 times more Selenium and 20.9 times more Zinc than Raw Oranges.

Macro Nutrients

100gRDA for Men 19-30 years
Powder Cocoa MixOranges
Energy
13.7%
1.62%
398 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
4.12%
0.12%
4 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
1.68%
6.67 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
64%
9.04%
83.73 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
90%
13%
65.55 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
9.74%
6.3%
3.7 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
7.43%
0.05%
2.377 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.19%
0.44%
0.003 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.63%
0.11%
0.107 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.04%
2.34%
1.5 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Powder Cocoa Mix has 8.5 times more Energy, 33.3 times more Fat, 7.1 times more Protein, 7.1 times more Carbohydrate, 7 times more Sugars, 1.5 times more Fiber and 158.5 times more Saturated Fat than Raw Oranges. While Raw Oranges contain 57.8 times more Water than Powder Cocoa Mix. Both Powder Cocoa Mix as well as Raw Oranges have insufficient amounts of Omega 3 and Omega 6 in 100g.