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Comparing Nutrients in 5 ounces Valencia OrangesVS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Cake, white, dry mix, special dietary (includes lemon-flavored)
3%
19%
78%
5 oz ▼

Macro Nutrients

2.4%69.5kcal
Energy
19.4%563kcal
69.5 kcalvs563 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g
Fat
12.3%12g
0.43 gvs12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g
Saturated Fat
5.54%1.77g
0.05 gvs1.77 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g
Omega 3
19.3%0.31g
0.023 gvs0.31 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.062g
Omega 6
24.7%4.2g
0.062 gvs4.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
86.8%113g
17 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.33%3.54g
Fiber
NA
3.54 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g
Protein
7.6%4.25g
1.47 gvs4.25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.9%17μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
17 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg
Vitamin B1
34%0.41mg
Thiamine
0.12 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg
Vitamin B2
19.5%0.25mg
Riboflavin
0.057 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg
Vitamin B3
21.2%3.4mg
Niacin, nicotinic acid, niacinamide
0.39 mgvs3.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.1%0.35mg
Vitamin B5
5.56%0.28mg
Pantothenic acid
0.35 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg
Vitamin B6
1.96%0.026mg
Pyridoxine
0.089 mgvs0.026 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.3μg
Vitamin B9
24.5%98μg
Folates and Folic Acid
55.3 μgvs98 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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76.4%68.7mg
Vitamin C
0%0mg
Ascorbic acid
68.7 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.67%56.7mg
Calcium
3.7%37mg
56.7 mgvs37 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.83%0.052mg
Copper
8.98%0.081mg
0.052 mgvs0.081 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.6%0.13mg
Iron
35.3%2.82mg
0.13 mgvs2.82 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.37%14mg
Magnesium
3.37%14mg
14 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.4%0.033mg
Manganese
18.5%0.43mg
0.033 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.44%24mg
Phosphorus
60%420mg
24 mgvs420 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.46%254mg
Potassium
6.2%211mg
254 mgvs211 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
6.44%3.54μg
NA μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
24.6%369mg
0 mgvs369 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.77%0.085mg
Zinc
3.87%0.43mg
0.085 mgvs0.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
0.23%8.5g
122 gvs8.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):
Comparing minerals per 5 ounces for Valencia Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):
Comparison of macro-nutrients per 5 ounces:



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