Comparing Nutrients in 5 ounces Frostings, white, fluffy, dry mix VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix	2%	0%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Frostings, white, fluffy, dry mix	Oranges	Recommended Dietary Allowance
Energy	18% 526kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	103% 135g	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, dry mix	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	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	1.06% 4.25μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	83.8% 75.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, white, fluffy, dry mix	Oranges	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	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	1.4% 9.92mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frostings, white, fluffy, dry mix vs Oranges:

• Frostings, white, fluffy, dry mix have 1.5 times more Vitamin B2 and 3.5 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 87 times more Vitamin B1, 4.8 times more Vitamin B5, 60 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Raw Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Frostings, white, fluffy, dry mix vs Oranges:

• Frostings, white, fluffy, dry mix have 8.2 times more Selenium and more Sodium than Raw Oranges.
• While Raw Oranges contain 10 times more Calcium, 3.3 times more Magnesium, 3.6 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 45.7 times more Water than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix and Raw Oranges have similar amounts of Copper and Iron per 5 oz.
• Both Frostings, white, fluffy, dry mix as well as Raw Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frostings, white, fluffy, dry mix have 7.9 times more Energy, 8.1 times more Carbohydrate and 2.4 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.