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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Oranges with Peel	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	86.8% 113g	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	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, white, dry mix, special dietary (includes lemon-flavored)	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	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, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cake, white, dry mix, special dietary (includes lemon-flavored) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 1.7 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 5 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 2.9 times more Vitamin B1, 3.6 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Potassium and 13.7 times more Water than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 5 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 2.5 times more Iron, 13.5 times more Phosphorus, 3.6 times more Selenium, 130 times more Sodium and 2.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, white, dry mix, special dietary (includes lemon-flavored) contain similar levels of Copper per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 6.3 times more Energy, 28 times more Fat, 35.7 times more Saturated Fat, 13.6 times more Omega 3, 67.2 times more Omega 6, 5.1 times more Carbohydrate and 2.3 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6