Comparing Nutrients in 5 ounces Navel Oranges VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Navel Oranges	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	24.7% 4.2g	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	86.8% 113g	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	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cake, white, dry mix, special dietary (includes lemon-flavored)	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.96% 0.026mg	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	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.98% 0.081mg	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	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	18.5% 0.43mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Raw Navel Oranges have more Vitamin A, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 4.3 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Raw Navel Oranges have 1.7 times more Calcium and 14.3 times more Water than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 1.5 times more Copper, 15.3 times more Iron, 10.3 times more Manganese, 12.9 times more Phosphorus, more Selenium, 260 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cake, white, dry mix, special dietary (includes lemon-flavored) have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cake, white, dry mix, special dietary (includes lemon-flavored) contain 8.1 times more Energy, 56 times more Fat, 73.6 times more Saturated Fat, 24.2 times more Omega 3, 128.6 times more Omega 6, 6.3 times more Carbohydrate and 3.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.