Comparing Nutrients in 300 calories Oranges with Peel VS Cake, pudding-type, chocolate, dry mix

Weight per 300 calories

• Oranges with Peel: 476g
• Cake, pudding-type, chocolate, dry mix: 76.7g

Cake, pudding-type, chocolate, dry mix has 6.2 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cake, pudding-type, chocolate, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Oranges with Peel	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	9.7% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	42% 30.3g	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	56.4% 21.4g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.085% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1.83% 0.024mg	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	35.7% 143μg	10.4% 41.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.085% 0.077mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.32% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	33.3% 333mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	23% 0.21mg	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	47.6% 3.8mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	NA	7.1% 0.16mg	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% 105mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	4.6% 2.53μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.081% 3g	3700g per day for Men 19-50 years

Oranges With Peel VS Cake, Pudding-type, Chocolate, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cake, pudding-type, chocolate, dry mix?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cake, pudding-type, chocolate, dry mix:

• 300 calories of Oranges with Peel have 80.7 times more Vitamin A, 3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 9.7 times more Vitamin B5, 18.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4406.5 times more Vitamin C than Cake, pudding-type, chocolate, dry mix.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Cake, pudding-type, chocolate, dry mix:

• 300 calories of Oranges with Peel have 3.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 3.6 times more Potassium, 1.3 times more Selenium and 131 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain 2.1 times more Phosphorus and 69.8 times more Sodium than Raw Oranges with Peel .
• 300 calories of Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate, 12.1 times more Fiber and 1.8 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain 4.4 times more Fat, 16.1 times more Saturated Fat, 2 times more Omega 3 and 10.2 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cake, pudding-type, chocolate, dry mix provide inadequate amounts of Fiber