Comparing Nutrients in 7 ounces Navel Oranges VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Navel Oranges	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	7.76% 2.5g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	34.5% 5.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	122% 158g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	2.75% 0.036mg	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	34.2% 137μg	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	130% 117mg	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	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, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.6% 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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	26% 0.6mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cake, white, dry mix, special dietary (includes lemon-flavored) per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 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 7 ounces of Navel Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 7 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 4.3 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 7 ounces of Navel Oranges have 1.7 times more Calcium and 14.3 times more Water than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 7 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 1.5 times more Copper, 15.3 times more Iron, 10.3 times more Manganese, 12.9 times more Phosphorus, more Selenium, 260 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cake, white, dry mix, special dietary (includes lemon-flavored) contain similar levels of Magnesium and Potassium 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 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 8.1 times more Energy, 56 times more Fat, 73.6 times more Saturated Fat, 24.2 times more Omega 3, 128.6 times more Omega 6, 6.3 times more Carbohydrate and 3.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein