Comparing Nutrients in 14 ounces Oranges VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Oranges	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	6.43% 187kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	179% 233g	130g per day for Men 19-50 years
Sugars	51% 37g	167% 121g	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	25% 9.53g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	43.2% 24.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	1.83% 0.024mg	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	29.8% 119μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	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	4.76% 0.71mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	16% 159mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	30% 0.27mg	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	4.96% 0.4mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	11% 0.25mg	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	7.94% 55.6mg	132% 921mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	110% 60.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.3% 344g	3.53% 131g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 18 times more Vitamin E than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 5.1 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and Cake, angelfood, dry mix, prepared have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

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

• Raw Oranges have 1.3 times more Magnesium, 1.3 times more Potassium and 2.6 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.1 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 2.5 times more Manganese, 16.6 times more Phosphorus, 30.6 times more Selenium, more Sodium and 1.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 12 times more Fiber than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 5.5 times more Energy, 5 times more Carbohydrate, 3.3 times more Sugars and 6.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.