Comparing Nutrients in 5 ounces Oranges VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Oranges	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	87.2% 113g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	86.4% 62.7g	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	8.95% 3.4g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	1.74% 0.023mg	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	10.6% 42.5μg	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0% 0mg	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	1.7% 0.26mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	9.13% 0.082mg	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	1.77% 0.14mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	17.3% 0.4mg	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	2.83% 20mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	81.3% 1219mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.15% 5.67g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 3.8 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• While Cake, pudding-type, yellow, dry mix contains 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 9.2 times more Vitamin B3, 3.5 times more Vitamin B9, more Vitamin B12, 4.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cake, pudding-type, yellow, dry mix have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Oranges as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin D in 5 oz.

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

• Raw Oranges have 2.9 times more Potassium and 21.7 times more Water than Cake, pudding-type, yellow, dry mix.
• While Cake, pudding-type, yellow, dry mix contains 2.9 times more Calcium, 1.3 times more Copper, 15.7 times more Iron, 11.2 times more Manganese, 18.1 times more Phosphorus, 4.8 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cake, pudding-type, yellow, dry mix have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 3.4 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While Cake, pudding-type, yellow, dry mix contains 9 times more Energy, 81.7 times more Fat, 164.6 times more Saturated Fat, 9.4 times more Omega 3, 68.3 times more Omega 6, 6.8 times more Carbohydrate, 4.7 times more Sugars and 4.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.