Comparing Nutrients in 7 ounces Navel Oranges VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	6%	47%	47%

Macro Nutrients

	Navel Oranges	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Energy	3.35% 97kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	74.7% 97g	130g per day for Men 19-50 years
Sugars	23.3% 17g	78.7% 57g	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	6.16% 4.47g	2.8% 2.02g	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	% 3.9g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 52.6g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.58% 0.06mg	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	17% 67.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.3% 0.11mg	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	3.22% 0.26mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	16.7% 0.38mg	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	6.52% 45.6mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	47.2% 708mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B6 than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 2.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 7 ounces of Navel Oranges have 1.6 times more Potassium and 4 times more Water than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 1.4 times more Copper, 11.6 times more Iron, 6.7 times more Manganese, 5.2 times more Phosphorus, more Selenium, 357 times more Sodium and 7.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain similar levels of Calcium and Magnesium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Fructose and 2.2 times more Fiber than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 8.5 times more Energy, 144.7 times more Fat, 3.9 times more Carbohydrate, 3.4 times more Sugars and 7.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein