Comparing Nutrients in 100 grams Valencia Oranges VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Valencia Oranges	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	1.7% 49kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.23% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	61% 44.2g	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	6.58% 2.5g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	1.23% 0.016mg	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	9.75% 39μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	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	NA	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	4% 40mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	6.44% 0.058mg	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	1.13% 0.09mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	12% 0.28mg	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	2.43% 17mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	NA	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	57.3% 860mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cake, pudding-type, yellow, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Cake, pudding-type, yellow, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cake, pudding-type, yellow, dry mix:

• 100 grams of Valencia Oranges have 3.9 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• While 100 g of Cake, pudding-type, yellow, dry mix contain 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 9.4 times more Vitamin B3, 2.7 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 100 grams of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Cake, pudding-type, yellow, dry mix:

• 100 grams of Valencia Oranges have 2.8 times more Potassium and 21.6 times more Water than Cake, pudding-type, yellow, dry mix.
• While 100 g of Cake, pudding-type, yellow, dry mix contain 2.9 times more Calcium, 1.6 times more Copper, 17.4 times more Iron, 12.2 times more Manganese, 14.9 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cake, pudding-type, yellow, dry mix contain similar levels of Magnesium per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 3.6 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While 100 g of Cake, pudding-type, yellow, dry mix contain 8.6 times more Energy, 32.7 times more Fat, 70.5 times more Saturated Fat, 4.1 times more Omega 3, 27.9 times more Omega 6, 6.7 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 100 grams of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber