Comparing Nutrients in 1 pound Valencia Oranges VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Valencia Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	7.66% 222kcal	62.4% 1810kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	74.5% 72.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	69.2% 22g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	44% 7.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	210% 274g	130g per day for Men 19-50 years
Sugars	NA	236% 171g	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	30% 11.3g	38% 14.5g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	50% 0.65mg	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	44.2% 177μg	29.5% 118μg	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	244% 220mg	9.58% 8.6mg	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	NA	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	18% 181mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	154% 1.4mg	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	5.1% 0.41mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	96% 2.2mg	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	11% 77mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, snack cakes, creme-filled, chocolate with frosting per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cake, snack cakes, creme-filled, chocolate with frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 1 pound of Valencia Oranges has 2.4 times more Vitamin B1, 3 times more Vitamin B5, 1.5 times more Vitamin B9 and 25.5 times more Vitamin C than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 1 lb of Cake, snack cakes, creme-filled, chocolate with frosting contains 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 pound of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 1 pound of Valencia Oranges has 4.6 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 1 lb of Cake, snack cakes, creme-filled, chocolate with frosting contains 2.9 times more Calcium, 8.2 times more Copper, 40 times more Iron, 3.6 times more Magnesium, 21.1 times more Manganese, 5.1 times more Phosphorus, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cake, snack cakes, creme-filled, chocolate with frosting contains 8.1 times more Energy, 53.1 times more Fat, 139.5 times more Saturated Fat, 10.8 times more Omega 3, 37.5 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein