Comparing Nutrients in 1 kilogram Oranges VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Oranges	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	16.2% 470kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	99% 16.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	574% 746g	130g per day for Men 19-50 years
Sugars	129% 94g	643% 466g	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	63% 24g	44.7% 17g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	159% 25.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	31.5% 0.41mg	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	75% 300μg	128% 510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	2.22% 2mg	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	12% 1.8mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	273% 2.46mg	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	12.5% 1mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	242% 5.56mg	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	20% 140mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	100% 3410mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cake, gingerbread, dry mix:

• Raw Oranges have more Vitamin A, 1.5 times more Vitamin B6 and 266 times more Vitamin C than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 3.9 times more Vitamin B1, 6 times more Vitamin B2, 9 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cake, gingerbread, dry mix have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Oranges as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cake, gingerbread, dry mix:

• Raw Oranges have 19.7 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2.4 times more Calcium, 5.5 times more Copper, 47 times more Iron, 2.1 times more Magnesium, 22.2 times more Manganese, 16.1 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Fiber than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 9.3 times more Energy, 115 times more Fat, 230.7 times more Saturated Fat, 13 times more Omega 3, 93.1 times more Omega 6, 6.3 times more Carbohydrate, 5 times more Sugars and 4.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.