Comparing Nutrients in 14 ounces Valencia Oranges VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Valencia Oranges	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.5% 1552kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	43.4% 14g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	64.8% 11g	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	245% 318g	130g per day for Men 19-50 years
Sugars	NA	216% 157g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	9.46% 0.12mg	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	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.7% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0.44% 0.4mg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	120% 1.08mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	36.8% 0.85mg	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	162% 1135mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	229% 3437mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, pudding-type, chocolate, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cake, pudding-type, chocolate, 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, pudding-type, chocolate, dry mix:

• 14 ounces of Valencia Oranges have 2 times more Vitamin B6 and 485 times more Vitamin C than Cake, pudding-type, chocolate, dry mix.
• While 14 oz of Cake, pudding-type, chocolate, dry mix contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, chocolate, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 14 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 22.1 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 14 oz of Cake, pudding-type, chocolate, dry mix contain 3.3 times more Calcium, 7.4 times more Copper, 32.4 times more Iron, 4.1 times more Magnesium, 9.3 times more Manganese, 16.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 13 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 oz of Cake, pudding-type, chocolate, dry mix contain 8 times more Energy, 27.1 times more Fat, 100 times more Saturated Fat, 12.6 times more Omega 3, 63.1 times more Omega 6, 6.7 times more Carbohydrate and 4.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein