Comparing Nutrients in 7 ounces Valencia Oranges VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Valencia Oranges	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	3.35% 97kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	88.2% 115g	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	13% 4.96g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	75% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	4.73% 0.062mg	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	19.3% 77.4μg	17.4% 69.5μg	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	107% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Valencia Oranges	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	17% 0.15mg	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	2.23% 0.18mg	13% 1.03mg	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% 0.046mg	7.33% 0.17mg	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	4.8% 33.7mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	NA	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, angelfood, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cake, angelfood, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cake, angelfood, commercially prepared:

• 7 ounces of Valencia Oranges have 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 12.3 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, angelfood, commercially prepared provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Cake, angelfood, commercially prepared have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cake, angelfood, commercially prepared:

• 7 ounces of Valencia Oranges have 1.9 times more Potassium and 2.6 times more Water than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 3.5 times more Calcium, 2.1 times more Copper, 5.8 times more Iron, 3.7 times more Manganese, 19.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, angelfood, commercially prepared contain similar levels of Magnesium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Cake, angelfood, commercially prepared lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.7 times more Fiber than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 5.3 times more Energy, 7.9 times more Omega 6, 4.9 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3 in seven ounces.