Comparing Nutrients in 14 ounces Cake, gingerbread, dry mix VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cake, gingerbread, dry mix	4%	28%	68%
Oranges	7%	2%	91%

Macro Nutrients

	Cake, gingerbread, dry mix	Oranges	Recommended Dietary Allowance
Energy	60% 1734kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	36% 46.6g	130g per day for Men 19-50 years
Sugars	255% 185g	51% 37g	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	17.8% 6.75g	25% 9.53g	38g per day for Men 19-50 years
Protein	31% 17.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cake, gingerbread, dry mix	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	18.3% 0.24mg	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	50.6% 202μg	29.8% 119μg	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	0.88% 0.79mg	235% 211mg	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	5.3% 0.79mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, gingerbread, dry mix	Oranges	Recommended Dietary Allowance
Calcium	37.3% 373mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	20% 0.18mg	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	233% 18.7mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	4.3% 0.099mg	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	128% 897mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	174% 2608mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, gingerbread, dry mix vs Oranges:

• Cake, gingerbread, dry mix has 3.9 times more Vitamin B1, 6 times more Vitamin B2, 9 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B6 and 266 times more Vitamin C than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Raw Oranges have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Cake, gingerbread, dry mix as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, gingerbread, dry mix vs Oranges:

• Cake, gingerbread, dry mix has 2.4 times more Calcium, 5.5 times more Copper, 47 times more Iron, 2.1 times more Magnesium, 22.2 times more Manganese, 16.1 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 19.7 times more Water than Cake, gingerbread, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Cake, gingerbread, dry mix has 9.3 times more Energy, 115 times more Fat, 230.7 times more Saturated Fat, 13 times more Omega 3, 93.1 times more Omega 6, 6.3 times more Carbohydrate, 5 times more Sugars and 4.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Fiber than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.