Comparing Nutrients in 7 ounces Frostings, white, fluffy, dry mix, prepared with water VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix, prepared with water	2%	0%	98%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frostings, white, fluffy, dry mix, prepared with water	Navel Oranges	Recommended Dietary Allowance
Energy	16.7% 484kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	0% 0g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, dry mix, prepared with water	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.17% 0.002mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.35% 0.067mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	12% 0.16mg	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	0.99% 3.97μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, white, fluffy, dry mix, prepared with water	Navel Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	8.6% 0.077mg	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	1.5% 0.12mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	2.5% 0.058mg	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	1.4% 9.92mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.6% 310mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.9% 70g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, white, fluffy, dry mix, prepared with water VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Frostings, white, fluffy, dry mix, prepared with water versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frostings, white, fluffy, dry mix, prepared with water vs Navel Oranges:

• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water have 1.6 times more Vitamin B3 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 68 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B5, 79 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Frostings, white, fluffy, dry mix, prepared with water.
• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frostings, white, fluffy, dry mix, prepared with water as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frostings, white, fluffy, dry mix, prepared with water vs Navel Oranges:

• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water have more Selenium and 156 times more Sodium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 10.8 times more Calcium, 1.4 times more Copper, 5.5 times more Magnesium, 4.6 times more Phosphorus, 2.2 times more Potassium and 2.4 times more Water than Frostings, white, fluffy, dry mix, prepared with water.
• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Navel Oranges lack sufficient amounts of Selenium
• Both Frostings, white, fluffy, dry mix, prepared with water as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water have 5 times more Energy, 5 times more Carbohydrate and 1.6 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain more Fiber than Frostings, white, fluffy, dry mix, prepared with water.
• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water provide inadequate amounts of Fiber
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein