Comparing Nutrients in 500 calories Cake, pudding-type, chocolate, dry mix VS Oranges

Weight per 500 calories

• Cake, pudding-type, chocolate, dry mix: 128g
• Oranges: 1064g

Cake, pudding-type, chocolate, dry mix has 8.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cake, pudding-type, chocolate, dry mix or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	96% 125g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	137% 99g	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	7.74% 2.94g	67% 25.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Oranges	Recommended Dietary Allowance
Vitamin A	0.14% 1.28μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	49% 0.64mg	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	17.3% 69μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.6% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	629% 566mg	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	5.54% 0.83mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	53% 0.48mg	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	46.7% 3.73mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	11.6% 0.27mg	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	52.2% 366mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	74% 1107mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.13% 5g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cake, pudding-type, chocolate, dry mix vs Oranges:

• Cake, pudding-type, chocolate, dry mix has more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 91.5 times more Vitamin A, 3.4 times more Vitamin B1, 2 times more Vitamin B2, 9.9 times more Vitamin B5, 16.1 times more Vitamin B6, 4.6 times more Vitamin B9, 4425.8 times more Vitamin C and 2.3 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cake, pudding-type, chocolate, dry mix vs Oranges:

• Cake, pudding-type, chocolate, dry mix has 3.5 times more Iron, 2.5 times more Phosphorus, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 4.5 times more Potassium, 1.3 times more Selenium and 185 times more Water than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Raw Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cake, pudding-type, chocolate, dry mix has 8.2 times more Fat, 28 times more Saturated Fat, 3.5 times more Omega 3 and 18.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2 times more Sugars, 8.7 times more Fiber and 1.7 times more Protein than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.