Comparing Nutrients in 5 ounces Florida Oranges VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Florida Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	89.3% 116g	130g per day for Men 19-50 years
Sugars	18% 13g	84.6% 61.4g	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cake, yellow, enriched, 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	12% 0.14mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	8.4% 0.11mg	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	6.02% 24μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	6.1% 61mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11.3% 0.1mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	11.8% 0.27mg	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	2.43% 17mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cake, yellow, enriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cake, yellow, enriched, dry mix:

• 5 ounces of Florida Oranges have more Vitamin C than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 5.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 5.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cake, yellow, enriched, dry mix:

• 5 ounces of Florida Oranges have 3.6 times more Potassium and 12.1 times more Water than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 4.9 times more Calcium, 1.8 times more Copper, 23.1 times more Iron, 8 times more Manganese, 25.8 times more Phosphorus, 6 times more Selenium, more Sodium and 3.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cake, yellow, enriched, dry mix contain similar levels of Magnesium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2 times more Fiber than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 8.1 times more Energy, 16.7 times more Fat, 64.8 times more Saturated Fat, 7.1 times more Carbohydrate, 4.7 times more Sugars and 5.3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.