Comparing Nutrients in 1 kilogram Cake, yellow, light, dry mix VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cake, yellow, light, dry mix	Navel Oranges	Recommended Dietary Allowance
Energy	139% 4040kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	56.7% 55g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.54g	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	647% 841g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	34.2% 13g	58% 22g	38g per day for Men 19-50 years
Protein	84% 47g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	190% 760μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46% 1.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Navel Oranges	Recommended Dietary Allowance
Calcium	155% 1550mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	164% 13mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	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	463% 3240mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	403% 6040mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.84% 31g	23.2% 860g	3700g per day for Men 19-50 years

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

• Cake, yellow, light, dry mix has 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B9 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin A, 3 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.

Comparing minerals per 1 kilogram for Cake, yellow, light, dry mix vs Navel Oranges:

• Cake, yellow, light, dry mix has 3.6 times more Calcium, 1.6 times more Copper, 10.1 times more Iron, 7.9 times more Manganese, 14.1 times more Phosphorus, more Selenium, 604 times more Sodium and 4.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Potassium and 27.7 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Raw Navel Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, yellow, light, dry mix has 8.2 times more Energy, 36.7 times more Fat, 80.4 times more Saturated Fat, 4.7 times more Omega 3, 32.8 times more Omega 6, 6.7 times more Carbohydrate and 5.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.