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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Navel 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	0.7% 0.68g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	286% 372g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	19.5% 195mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.88% 32.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel 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 Navel Oranges vs Cake, yellow, enriched, dry mix:

• 1 pound of Navel Oranges has more Vitamin C than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Navel 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 Navel Oranges vs Cake, yellow, enriched, dry mix:

• 1 pound of Navel Oranges has 3.5 times more Potassium and 12 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 4.9 times more Calcium, 1.8 times more Copper, 16 times more Iron, 6.6 times more Manganese, 13.5 times more Phosphorus, more Selenium, 728 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cake, yellow, enriched, dry mix contain similar levels of Magnesium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium 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 Navel Oranges has 1.8 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 7.6 times more Energy, 23.3 times more Fat, 95.3 times more Saturated Fat, 6.5 times more Carbohydrate, 5.1 times more Sugars and 4.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.