Comparing Nutrients in 1 kilogram Cake, pudding-type, white, enriched, dry mix VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cake, pudding-type, white, enriched, dry mix	Valencia Oranges	Recommended Dietary Allowance
Energy	146% 4230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	74.7% 24g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	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	622% 809g	91% 119g	130g per day for Men 19-50 years
Sugars	675% 490g	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	18.4% 7g	65.8% 25g	38g per day for Men 19-50 years
Protein	69.6% 39g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, enriched, dry mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	48.5% 0.63mg	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	228% 910μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	539% 485mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, enriched, dry mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	77% 770mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	41% 0.37mg	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	170% 13.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	10% 0.23mg	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	396% 2770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	443% 6650mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, enriched, dry mix VS Valencia Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, white, enriched, dry mix vs Valencia Oranges:

• 1 kilogram of Cake, pudding-type, white, enriched, dry mix has 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 8.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 3.5 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Valencia Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cake, pudding-type, white, enriched, dry mix as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cake, pudding-type, white, enriched, dry mix vs Valencia Oranges:

• 1 kilogram of Cake, pudding-type, white, enriched, dry mix has 1.9 times more Calcium, 1.5 times more Copper, 15.1 times more Iron, 12.1 times more Manganese, 16.3 times more Phosphorus, more Sodium and 4.2 times more Zinc than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 2.5 times more Potassium and 24.7 times more Water than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Valencia Oranges contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cake, pudding-type, white, enriched, dry mix has 8.6 times more Energy, 31.7 times more Fat, 68.3 times more Saturated Fat, 4 times more Omega 3, 26.8 times more Omega 6, 6.8 times more Carbohydrate and 3.8 times more Protein than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 3.6 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• 1 kilogram of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein