Comparing Nutrients in 5 ounces Cake, pudding-type, chocolate, dry mix VS 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	19% 554kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	13% 16.7g	130g per day for Men 19-50 years
Sugars	77.3% 56g	18.3% 13.3g	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	8.58% 3.26g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	6.54% 0.085mg	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	19% 76.5μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	83.8% 75.4mg	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	6.14% 0.92mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	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	19% 189mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	7.1% 0.064mg	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	51.7% 4.14mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.54% 0.035mg	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	58% 405mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	82% 1228mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cake, pudding-type, chocolate, dry mix vs Oranges:

• Cake, pudding-type, chocolate, dry mix has 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.6 times more Vitamin B3, 1.8 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 1.9 times more Vitamin B6 and 532 times more Vitamin C than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Raw Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cake, pudding-type, chocolate, dry mix vs Oranges:

• Cake, pudding-type, chocolate, dry mix has 3.3 times more Calcium, 6 times more Copper, 29.2 times more Iron, 4.1 times more Magnesium, 8.5 times more Manganese, 20.4 times more Phosphorus, 1.9 times more Potassium, 6.6 times more Selenium, more Sodium and 11.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 22.2 times more Water than Cake, pudding-type, chocolate, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Cake, pudding-type, chocolate, dry mix has 8.3 times more Energy, 67.8 times more Fat, 233.3 times more Saturated Fat, 28.9 times more Omega 3, 154.2 times more Omega 6, 6.8 times more Carbohydrate, 4.2 times more Sugars and 4.9 times more Protein than Raw Oranges.
• Both Cake, pudding-type, chocolate, dry mix and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.