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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Valencia Oranges	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	77.3% 56g	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	9.33% 3.54g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.4% 0.044mg	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	14% 55.3μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0.16% 0.14mg	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	NA	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	43% 0.39mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	13% 0.3mg	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	3.44% 24mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, pudding-type, chocolate, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 2 times more Vitamin B6 and 485 times more Vitamin C than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, chocolate, dry mix provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 5 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Valencia Oranges have 22.1 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 3.3 times more Calcium, 7.4 times more Copper, 32.4 times more Iron, 4.1 times more Magnesium, 9.3 times more Manganese, 16.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 13 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cake, pudding-type, chocolate, dry mix contain 8 times more Energy, 27.1 times more Fat, 100 times more Saturated Fat, 12.6 times more Omega 3, 63.1 times more Omega 6, 6.7 times more Carbohydrate and 4.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein