Comparing Nutrients in 1 kilogram Florida Oranges VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Florida Oranges	Snacks, corn cakes	Recommended Dietary Allowance
Energy	16% 460kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	642% 834g	130g per day for Men 19-50 years
Sugars	126% 91g	324% 235g	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	50% 19g	38g per day for Men 19-50 years
Protein	12.5% 7g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	322% 51.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	108% 1.4mg	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	42.5% 170μg	47.5% 190μg	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	500% 450mg	0% 0mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	43% 430mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	467% 4.2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	789% 18mg	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	17% 120mg	224% 1570mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	325% 4880mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	182% 20mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Snacks, corn cakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Snacks, corn cakes:

• 1 kilogram of Florida Oranges has more Vitamin C than Snacks, corn cakes.
• While 1 kg of Snacks, corn cakes contains 6.4 times more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 12.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Snacks, corn cakes provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Snacks, corn cakes have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Snacks, corn cakes:

• 1 kilogram of Florida Oranges has 2.3 times more Calcium and 18.9 times more Water than Snacks, corn cakes.
• While 1 kg of Snacks, corn cakes contains 10.8 times more Copper, 15.6 times more Iron, 11.4 times more Magnesium, 75.6 times more Manganese, 13.1 times more Phosphorus, 19.8 times more Selenium, more Sodium and 25 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Snacks, corn cakes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 kilogram of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.3 times more Fiber than Snacks, corn cakes.
• While 1 kg of Snacks, corn cakes contains 8.4 times more Energy, 11.4 times more Fat, 28.7 times more Omega 6, 7.2 times more Carbohydrate, 2.6 times more Sugars and 11.6 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Snacks, corn cakes provide inadequate amounts of Omega 3 in one kilogram.