Comparing Nutrients in 14 ounces Valencia Oranges VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Valencia Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	6.7% 194kcal	54.6% 1584kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	65% 63.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	38.5% 6.54g	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	184% 239g	130g per day for Men 19-50 years
Sugars	NA	207% 150g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	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	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	43.7% 0.57mg	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	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	8.38% 7.54mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	16% 159mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	135% 1.2mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	83.7% 1.92mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, snack cakes, creme-filled, chocolate with frosting per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Valencia Oranges have 2.4 times more Vitamin B1, 3 times more Vitamin B5, 1.5 times more Vitamin B9 and 25.5 times more Vitamin C than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Valencia Oranges have 4.6 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 2.9 times more Calcium, 8.2 times more Copper, 40 times more Iron, 3.6 times more Magnesium, 21.1 times more Manganese, 5.1 times more Phosphorus, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Potassium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 8.1 times more Energy, 53.1 times more Fat, 139.5 times more Saturated Fat, 10.8 times more Omega 3, 37.5 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein