Comparing Nutrients in 1 kilogram Cake, pudding-type, yellow, dry mix VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Navel Oranges	Recommended Dietary Allowance
Energy	146% 4230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	72.3% 12.3g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	96% 125g	130g per day for Men 19-50 years
Sugars	610% 442g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	58% 22g	38g per day for Men 19-50 years
Protein	71.4% 40g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Navel 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	256% 3.07mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	60.8% 0.79mg	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	260% 1040μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	657% 591mg	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	51.3% 7.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Navel Oranges	Recommended Dietary Allowance
Calcium	115% 1150mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	43.3% 0.39mg	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	196% 15.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	12.6% 0.29mg	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	361% 2530mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	573% 8600mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.1% 40g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, yellow, dry mix vs Navel Oranges:

• Cake, pudding-type, yellow, dry mix has 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 6.1 times more Vitamin B3, 3.1 times more Vitamin B9, more Vitamin B12, 5.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 4.9 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Navel Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cake, pudding-type, yellow, dry mix vs Navel Oranges:

• Cake, pudding-type, yellow, dry mix has 2.7 times more Calcium, 1.5 times more Copper, 12.1 times more Iron, 9.7 times more Manganese, 11 times more Phosphorus, more Selenium, 860 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Potassium and 21.5 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Navel Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, yellow, dry mix has 8.6 times more Energy, 65.3 times more Fat, 145.2 times more Saturated Fat, 7.3 times more Omega 3, 53.4 times more Omega 6, 6.4 times more Carbohydrate, 5.2 times more Sugars and 4.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Fiber than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.