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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Valencia Oranges	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	255% 185g	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	26% 9.92g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	12.5% 0.16mg	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	38.7% 155μg	50.6% 202μg	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	214% 192mg	0.88% 0.79mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	108% 0.98mg	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	4.47% 0.36mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	96% 2.2mg	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	9.64% 67.5mg	128% 897mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	40% 1353mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, gingerbread, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cake, gingerbread, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have 1.5 times more Vitamin B6 and 242.5 times more Vitamin C than Cake, gingerbread, dry mix.
• While 14 oz of Cake, gingerbread, dry mix contain 3.9 times more Vitamin B1, 6 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, gingerbread, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Cake, gingerbread, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 19.6 times more Water than Cake, gingerbread, dry mix.
• While 14 oz of Cake, gingerbread, dry mix contain 2.4 times more Calcium, 6.6 times more Copper, 52.2 times more Iron, 2.1 times more Magnesium, 24.2 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 1.5 times more Fiber than Cake, gingerbread, dry mix.
• While 14 oz of Cake, gingerbread, dry mix contain 8.9 times more Energy, 46 times more Fat, 98.9 times more Saturated Fat, 5.7 times more Omega 3, 38.1 times more Omega 6, 6.3 times more Carbohydrate and 4.2 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein