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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Oranges with Peel	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	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	16.8% 6.38g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	7.82% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	9.92% 99mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	70.8% 1062mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.27% 47g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Cake, angelfood, commercially prepared:

• 5 ounces of Oranges with Peel have 1.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Cake, angelfood, commercially prepared.
• While 5 oz of Cake, angelfood, commercially prepared contain 9.8 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, angelfood, commercially prepared provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Cake, angelfood, commercially prepared have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Oranges with Peel have 1.5 times more Iron, 2.1 times more Potassium and 2.5 times more Water than Cake, angelfood, commercially prepared.
• While 5 oz of Cake, angelfood, commercially prepared contain 2 times more Calcium, 1.4 times more Copper, 14.7 times more Phosphorus, 10.4 times more Selenium and 374.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, angelfood, commercially prepared contain similar levels of Magnesium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium
• Both Raw Oranges with Peel 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 Oranges with Peel have 3 times more Fiber than Cake, angelfood, commercially prepared.
• While 5 oz of Cake, angelfood, commercially prepared contain 4.1 times more Energy, 7.9 times more Omega 6, 3.7 times more Carbohydrate and 4.5 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3 in five ounces.