Comparing Nutrients in 7 ounces Oranges VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	3.2% 93kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	96% 125g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	157% 114g	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	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	4.43% 0.058mg	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	15% 59.5μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	14.8% 0.13mg	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	2.5% 0.2mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	24% 0.55mg	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	3.97% 27.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.65% 172g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cake, white, prepared from recipe with coconut frosting:

• Raw Oranges have 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 532 times more Vitamin C and 1.5 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cake, white, prepared from recipe with coconut frosting have similar amounts of Vitamin A and Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cake, white, prepared from recipe with coconut frosting:

• Raw Oranges have 1.8 times more Potassium and 4.2 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 2.3 times more Calcium, 1.5 times more Copper, 11.6 times more Iron, 11.1 times more Manganese, 5 times more Phosphorus, 21.4 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cake, white, prepared from recipe with coconut frosting have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.4 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 7.6 times more Energy, 85.8 times more Fat, 259.8 times more Saturated Fat, 19.3 times more Omega 3, 112.6 times more Omega 6, 5.4 times more Carbohydrate, 6.1 times more Sugars and 4.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.