Comparing Nutrients in 14 ounces Oranges VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Oranges	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	6.43% 187kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	55.8% 9.5g	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	247% 321g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, pudding-type, white, unenriched, dry mix	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.5% 0.071mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24.7% 0.22mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	48% 1.1mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cake, pudding-type, white, unenriched, dry mix:

• Raw Oranges have more Vitamin A, 3.3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.5 times more Vitamin B2, 3.4 times more Vitamin B3 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cake, pudding-type, white, unenriched, dry mix:

• Raw Oranges have 2.5 times more Potassium and 24.8 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.9 times more Calcium, 5.2 times more Iron, 11.1 times more Manganese, 19.8 times more Phosphorus, more Sodium and 3.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 3.4 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 9 times more Energy, 79.2 times more Fat, 156 times more Saturated Fat, 22.3 times more Omega 3, 132.7 times more Omega 6, 6.9 times more Carbohydrate and 4.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.