Comparing Nutrients in 5 ounces Oranges with Peel VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Oranges with Peel	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	87.2% 113g	130g per day for Men 19-50 years
Sugars	NA	86.4% 62.7g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, pudding-type, yellow, dry mix	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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	1.74% 0.023mg	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	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	9.13% 0.082mg	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	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	17.3% 0.4mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	81.3% 1219mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cake, pudding-type, yellow, dry mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cake, pudding-type, yellow, dry mix:

• 5 ounces of Oranges with Peel have 1.4 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• While 5 oz of Cake, pudding-type, yellow, dry mix contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 5.2 times more Vitamin B3, 3.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Cake, pudding-type, yellow, dry mix:

• 5 ounces of Oranges with Peel have 1.6 times more Magnesium, 3.1 times more Potassium and 20.6 times more Water than Cake, pudding-type, yellow, dry mix.
• While 5 oz of Cake, pudding-type, yellow, dry mix contain 1.6 times more Calcium, 2 times more Iron, 11.5 times more Phosphorus, 3.4 times more Selenium, 430 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, pudding-type, yellow, dry mix contain similar levels of Copper per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 6.4 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While 5 oz of Cake, pudding-type, yellow, dry mix contain 6.7 times more Energy, 32.7 times more Fat, 70.5 times more Saturated Fat, 4.1 times more Omega 3, 27.9 times more Omega 6, 5.2 times more Carbohydrate and 3.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber