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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	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	15.3% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	8.38% 7.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	27.8% 278mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	8.83% 327g	2% 73.7g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Oranges with Peel have 2.7 times more Vitamin B1, 4 times more Vitamin B5 and 37.4 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 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, snack cakes, creme-filled, chocolate with frosting provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Oranges with Peel have 4.4 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 1.7 times more Calcium, 5.4 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 4 times more Phosphorus, 4.9 times more Selenium, 166 times more Sodium and 9.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.4 times more Fiber than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 6.3 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, 3.9 times more Carbohydrate and 2.8 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6