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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	7.35% 213kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	55.2% 17.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	221% 287g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	359% 260g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10% 0.13mg	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	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	18% 181mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	33.8% 0.3mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	54.6% 1.26mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	86% 1288mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	2.54% 94g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 532 times more Vitamin C and 1.5 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cake, white, prepared from recipe with coconut frosting have similar amounts of Vitamin A and Vitamin B9 per 1 lb.

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

• Raw Oranges have 1.8 times more Potassium and 4.2 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 2.3 times more Calcium, 1.5 times more Copper, 11.6 times more Iron, 11.1 times more Manganese, 5 times more Phosphorus, 21.4 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cake, white, prepared from recipe with coconut frosting have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.4 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 7.6 times more Energy, 85.8 times more Fat, 259.8 times more Saturated Fat, 19.3 times more Omega 3, 112.6 times more Omega 6, 5.4 times more Carbohydrate, 6.1 times more Sugars and 4.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.