Comparing Nutrients in 1 kilogram Valencia Oranges VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Valencia Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	17% 490kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	122% 39g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	486% 632g	130g per day for Men 19-50 years
Sugars	NA	792% 574g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	22.3% 0.29mg	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	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	40% 400mg	90% 900mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	74.4% 0.67mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	120% 2.77mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	NA	195% 107μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	189% 2840mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	5.6% 207g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, white, prepared from recipe with coconut frosting per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cake, white, prepared from recipe with coconut frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cake, white, prepared from recipe with coconut frosting:

• 1 kilogram of Valencia Oranges has 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 485 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
• While 1 kg of Cake, white, prepared from recipe with coconut frosting contains 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 kilogram of Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cake, white, prepared from recipe with coconut frosting:

• 1 kilogram of Valencia Oranges has 1.8 times more Potassium and 4.2 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While 1 kg of Cake, white, prepared from recipe with coconut frosting contains 2.3 times more Calcium, 1.8 times more Copper, 12.9 times more Iron, 12 times more Manganese, 4.1 times more Phosphorus, more Sodium and 5.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, white, prepared from recipe with coconut frosting contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 2.5 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While 1 kg of Cake, white, prepared from recipe with coconut frosting contains 7.3 times more Energy, 34.3 times more Fat, 111.3 times more Saturated Fat, 8.4 times more Omega 3, 46 times more Omega 6, 5.3 times more Carbohydrate and 4.2 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein