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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Florida Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	6.3% 183kcal	54.6% 1584kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	65% 63.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	35.2% 46g	184% 239g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	17% 171mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	17% 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	4.14% 0.095mg	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	6.8% 47.6mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	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	2.9% 0.32mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.35% 346g	2% 73.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Florida 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 Florida Oranges vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Florida Oranges have 2.7 times more Vitamin B1, 3 times more Vitamin B5 and 23.7 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, 2.3 times more Vitamin B3, 2.8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B5
• Both Raw Florida 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 Florida Oranges vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Florida Oranges have 4.7 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 2.7 times more Calcium, 7.8 times more Copper, 40 times more Iron, 3.6 times more Magnesium, 20.2 times more Manganese, 7.3 times more Phosphorus, 6.8 times more Selenium, more Sodium and 13 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 8.7 times more Energy, 75.9 times more Fat, 195.4 times more Saturated Fat, 15.7 times more Omega 3, 53.2 times more Omega 6, 5.2 times more Carbohydrate, 4.1 times more Sugars, 1.3 times more Fiber and 5.2 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein