Comparing Nutrients in 14 ounces Oranges VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Oranges	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	6.43% 187kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	15.5% 4.97g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	69% 11.7g	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	243% 316g	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	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, white, dry mix, special dietary (includes lemon-flavored)	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	15.6% 0.78mg	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	68.5% 274μg	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	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, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	16% 159mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25% 0.23mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	51.8% 1.2mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.64% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Raw Oranges have more Vitamin A, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 3.3 times more Vitamin B1, 4.5 times more Vitamin B2, 8.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Raw Oranges have 1.5 times more Calcium, 1.2 times more Potassium and 14.5 times more Water than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 1.3 times more Copper, 19.9 times more Iron, 12 times more Manganese, 21.1 times more Phosphorus, 5 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cake, white, dry mix, special dietary (includes lemon-flavored) have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, white, dry mix, special dietary (includes lemon-flavored) contain 8.4 times more Energy, 70 times more Fat, 83.4 times more Saturated Fat, 31.1 times more Omega 3, 164.3 times more Omega 6, 6.8 times more Carbohydrate and 3.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.