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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Valencia Oranges	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	17% 490kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	159% 2.55g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	202% 34.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	609% 792g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	221% 2.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	168% 670μg	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	539% 485mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	55.6% 0.5mg	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	11.3% 0.9mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	230% 5.3mg	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	24.3% 170mg	353% 2470mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	271% 149μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	378% 5670mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.97% 36g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Valencia Oranges has 40.4 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While 1 kg of Cake, pudding-type, carrot, dry mix contains 8.1 times more Vitamin A, 3 times more Vitamin B1, 4.3 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, carrot, dry mix provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Valencia Oranges has 1.3 times more Magnesium and 24 times more Water than Cake, pudding-type, carrot, dry mix.
• While 1 kg of Cake, pudding-type, carrot, dry mix contains 4.3 times more Calcium, 1.4 times more Copper, 20 times more Iron, 23 times more Manganese, 14.5 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, carrot, dry mix contain similar levels of Potassium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium
• Both Raw Valencia Oranges as well as Cake, pudding-type, carrot, dry mix lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cake, pudding-type, carrot, dry mix contains 8.5 times more Energy, 32.7 times more Fat, 42.1 times more Saturated Fat, 15.9 times more Omega 3, 78.1 times more Omega 6, 6.7 times more Carbohydrate and 4.9 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein