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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Oranges	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	16.2% 470kcal	146% 4230kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	69.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	622% 809g	130g per day for Men 19-50 years
Sugars	129% 94g	675% 490g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, pudding-type, white, enriched, 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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	14% 0.18mg	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	228% 910μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	0% 0mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	62.2% 0.56mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	121% 2.78mg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	443% 6650mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.95% 35g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oranges has 3.3 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, white, enriched, dry mix.
• While 1 kg of Cake, pudding-type, white, enriched, dry mix contains 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 8.6 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Oranges and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3 and Vitamin K
• 1 kilogram of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Oranges has 2.5 times more Potassium and 24.8 times more Water than Cake, pudding-type, white, enriched, dry mix.
• While 1 kg of Cake, pudding-type, white, enriched, dry mix contains 1.9 times more Calcium, 13.6 times more Iron, 11.1 times more Manganese, 19.8 times more Phosphorus, 5.4 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
• Both Oranges and Cake, pudding-type, white, enriched, dry mix contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 3.4 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• While 1 kg of Cake, pudding-type, white, enriched, dry mix contains 9 times more Energy, 79.2 times more Fat, 159.3 times more Saturated Fat, 9.1 times more Omega 3, 65.6 times more Omega 6, 6.9 times more Carbohydrate, 5.2 times more Sugars and 4.1 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 kilogram of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber