Comparing Nutrients in 1 kilogram Cake, pudding-type, chocolate, dry mix VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Oranges with Peel	Recommended Dietary Allowance
Energy	135% 3910kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	617% 802g	119% 155g	130g per day for Men 19-50 years
Sugars	545% 395g	NA	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	60.5% 23g	118% 45g	38g per day for Men 19-50 years
Protein	82% 46g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	71.5% 0.93mg	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	135% 540μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.3% 6.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Oranges with Peel	Recommended Dietary Allowance
Calcium	133% 1330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	63.3% 0.57mg	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	365% 29mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	NA	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	409% 2860mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	577% 8660mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.05% 39g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, chocolate, dry mix VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cake, pudding-type, chocolate, dry mix versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, chocolate, dry mix vs Oranges with Peel :

• 1 kilogram of Cake, pudding-type, chocolate, dry mix has 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 710 times more Vitamin C than Cake, pudding-type, chocolate, dry mix.
• 1 kilogram of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Cake, pudding-type, chocolate, dry mix vs Oranges with Peel :

• 1 kilogram of Cake, pudding-type, chocolate, dry mix has 1.9 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 13 times more Phosphorus, 1.7 times more Potassium, 4.7 times more Selenium, 433 times more Sodium and 7.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 21.1 times more Water than Cake, pudding-type, chocolate, dry mix.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cake, pudding-type, chocolate, dry mix has 6.2 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, 5.2 times more Carbohydrate and 3.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6