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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Oranges with Peel	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	14% 139mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cake, white, prepared from recipe with coconut frosting per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cake, white, prepared from recipe with coconut frosting to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B5, 3.2 times more Vitamin B6 and 710 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
• While 7 oz of Cake, white, prepared from recipe with coconut frosting contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, white, prepared from recipe with coconut frosting provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Oranges with Peel have 2 times more Potassium and 4 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While 7 oz of Cake, white, prepared from recipe with coconut frosting contain 1.3 times more Calcium, 1.5 times more Iron, 3.2 times more Phosphorus, 15.3 times more Selenium, 142 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, white, prepared from recipe with coconut frosting contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.5 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While 7 oz of Cake, white, prepared from recipe with coconut frosting contain 5.7 times more Energy, 34.3 times more Fat, 111.3 times more Saturated Fat, 8.4 times more Omega 3, 46 times more Omega 6, 4.1 times more Carbohydrate and 3.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6