Comparing Nutrients in 7 ounces Navel Oranges VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Navel Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	125% 163g	130g per day for Men 19-50 years
Sugars	23.3% 17g	118% 86g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cake, yellow, enriched, dry mix	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	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.8% 0.15mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16% 0.14mg	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	51.6% 4.13mg	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	16.5% 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	88% 615mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	96% 1445mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cake, yellow, enriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cake, yellow, enriched, dry mix:

• 7 ounces of Navel Oranges have more Vitamin C than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cake, yellow, enriched, dry mix:

• 7 ounces of Navel Oranges have 3.5 times more Potassium and 12 times more Water than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 4.9 times more Calcium, 1.8 times more Copper, 16 times more Iron, 6.6 times more Manganese, 13.5 times more Phosphorus, more Selenium, 728 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cake, yellow, enriched, dry mix contain similar levels of Magnesium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.8 times more Fiber than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 7.6 times more Energy, 23.3 times more Fat, 95.3 times more Saturated Fat, 6.5 times more Carbohydrate, 5.1 times more Sugars and 4.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.