Comparing Nutrients in 5 ounces Navel Oranges VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Navel Oranges	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	63% 82g	130g per day for Men 19-50 years
Sugars	16.6% 12g	NA	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	7.82% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	6.1% 61mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	12.3% 0.11mg	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	2.3% 0.18mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	5.24% 0.12mg	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	4.66% 32.6mg	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	70.8% 1062mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cake, angelfood, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cake, angelfood, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cake, angelfood, commercially prepared:

• 5 ounces of Navel Oranges have 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Cake, angelfood, commercially prepared.
• While 5 oz of Cake, angelfood, commercially prepared contain 1.5 times more Vitamin B1, 9.6 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Cake, angelfood, commercially prepared provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 5 ounces of Cake, angelfood, commercially prepared have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cake, angelfood, commercially prepared:

• 5 ounces of Navel Oranges have 1.8 times more Potassium and 2.6 times more Water than Cake, angelfood, commercially prepared.
• While 5 oz of Cake, angelfood, commercially prepared contain 3.3 times more Calcium, 2 times more Copper, 4 times more Iron, 2.9 times more Manganese, 14.1 times more Phosphorus, more Selenium and 749 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Cake, angelfood, commercially prepared contain similar levels of Magnesium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Cake, angelfood, commercially prepared lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.5 times more Fiber than Cake, angelfood, commercially prepared.
• While 5 oz of Cake, angelfood, commercially prepared contain 5.3 times more Energy, 15 times more Omega 6, 4.6 times more Carbohydrate and 6.5 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3 in five ounces.