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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Oranges with Peel	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	64% 83.2g	130g per day for Men 19-50 years
Sugars	NA	59.7% 43.2g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	15.4% 8.65g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, angelfood, dry mix, 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0.65% 0.009mg	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	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	10.7% 0.096mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	NA	3.9% 0.089mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cake, angelfood, dry mix, 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, dry mix, prepared:

• 5 ounces of Oranges with Peel have 2.9 times more Vitamin B3, 3 times more Vitamin B5, 15.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cake, angelfood, dry mix, prepared.
• While 5 oz of Cake, angelfood, dry mix, prepared contain 4 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, angelfood, dry mix, prepared provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 3.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Potassium and 2.5 times more Water than Cake, angelfood, dry mix, prepared.
• While 5 oz of Cake, angelfood, dry mix, prepared contain 10.5 times more Phosphorus, 21.9 times more Selenium and 255.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, angelfood, dry mix, prepared contain similar levels of Calcium and Copper per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 5 ounces of Cake, angelfood, dry mix, prepared lack sufficient amounts of Magnesium
• Both Raw Oranges with Peel as well as Cake, angelfood, dry mix, prepared lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 22.5 times more Fiber than Cake, angelfood, dry mix, prepared.
• While 5 oz of Cake, angelfood, dry mix, prepared contain 4.1 times more Energy, 3.8 times more Carbohydrate and 4.7 times more Protein than Raw Oranges with Peel .
• 5 ounces of Cake, angelfood, dry mix, prepared provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.