Comparing Nutrients in 1 pound Valencia Oranges VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Valencia Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	7.66% 222kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5.8% 0.99g	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	286% 372g	130g per day for Men 19-50 years
Sugars	NA	271% 196g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	27% 0.35mg	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	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	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	NA	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	18% 181mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	36.3% 0.33mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	37.7% 0.87mg	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	201% 1406mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cake, yellow, enriched, dry mix:

• 1 pound of Valencia Oranges has more Vitamin C than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 8.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cake, yellow, enriched, dry mix:

• 1 pound of Valencia Oranges has 3.8 times more Potassium and 12 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 5.3 times more Calcium, 1.9 times more Copper, 23.1 times more Iron, 8.3 times more Manganese, 18.2 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, yellow, enriched, dry mix contain similar levels of Magnesium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.1 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 7.6 times more Energy, 11.7 times more Fat, 46.3 times more Saturated Fat, 6.9 times more Carbohydrate and 3.6 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.