Comparing Nutrients in 500 calories Oranges with Peel VS Cake, snack cakes, creme-filled, chocolate with frosting

Weight per 500 calories

• Oranges with Peel: 794g
• Cake, snack cakes, creme-filled, chocolate with frosting: 125g

Cake, snack cakes, creme-filled, chocolate with frosting have 6.3 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 500 calories - Oranges with Peel or Cake, snack cakes, creme-filled, chocolate with frosting?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	19% 6.12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	65.3% 47.3g	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	94% 35.7g	10.6% 4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	8.12% 4.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.14% 1.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	3.86% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	13.8% 0.18mg	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	59.5% 238μg	8.15% 32.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.13% 0.075μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	2.65% 2.4mg	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	9.1% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	55.6% 556mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	42.5% 0.38mg	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	79.4% 6.35mg	56.4% 4.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	26.4% 0.61mg	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	25% 175mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.75% 4.26μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	27.7% 416mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.63% 23.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Cake, Snack Cakes, Creme-filled, Chocolate With Frosting Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cake, snack cakes, creme-filled, chocolate with frosting?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 500 calories of Oranges with Peel have 82.3 times more Vitamin A, 17.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.4 times more Vitamin B3, 25.2 times more Vitamin B5, 4.1 times more Vitamin B6, 7.3 times more Vitamin B9 and 236.7 times more Vitamin C than Cake, snack cakes, creme-filled, chocolate with frosting.
• 500 calories of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 500 calories of Oranges with Peel have 3.8 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 1.6 times more Phosphorus, 7.1 times more Potassium, 1.3 times more Selenium and 28.1 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 500 kcal of Cake, snack cakes, creme-filled, chocolate with frosting contain 26.2 times more Sodium and 1.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cake, snack cakes, creme-filled, chocolate with frosting lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.6 times more Carbohydrate, 8.9 times more Fiber and 2.3 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 500 kcal of Cake, snack cakes, creme-filled, chocolate with frosting contain 8.4 times more Fat, 22 times more Saturated Fat, 1.7 times more Omega 3 and 5.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, snack cakes, creme-filled, chocolate with frosting offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cake, snack cakes, creme-filled, chocolate with frosting provide inadequate amounts of Protein