Comparing Nutrients in 1 pound Oranges VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Oranges	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	7.35% 213kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	205% 266g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	191% 138g	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	28.6% 11g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	2.1% 0.027mg	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	34% 136μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	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	5.44% 0.82mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	18% 181mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	34.3% 0.31mg	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	5.67% 0.45mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	12.4% 0.29mg	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	9.07% 63.5mg	150% 1052mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2318mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.6% 393g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cake, angelfood, dry mix, prepared:

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 18 times more Vitamin E than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 5.1 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and Cake, angelfood, dry mix, prepared have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Oranges as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cake, angelfood, dry mix, prepared:

• Raw Oranges have 1.3 times more Magnesium, 1.3 times more Potassium and 2.6 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.1 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 2.5 times more Manganese, 16.6 times more Phosphorus, 30.6 times more Selenium, more Sodium and 1.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 12 times more Fiber than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 5.5 times more Energy, 5 times more Carbohydrate, 3.3 times more Sugars and 6.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.