Comparing Nutrients in 100 grams Oranges with Peel VS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Oranges with Peel	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	2.17% 63kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	67.5% 49g	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	12% 4.5g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.66% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	1.4% 0.018mg	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	7.5% 30μg	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	7% 70mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	6.22% 0.056mg	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	10% 0.8mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cake, pudding-type, white, enriched, dry mix per 100 g

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

Lets compare vitamin content per 100 grams of Oranges with Peel vs Cake, pudding-type, white, enriched, dry mix:

• 100 grams of Oranges with Peel have 1.4 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, white, enriched, dry mix.
• While 100 g of Cake, pudding-type, white, enriched, dry mix contain 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 4.9 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Oranges with Peel .
• 100 grams of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Cake, pudding-type, white, enriched, dry mix:

• 100 grams of Oranges with Peel have 1.6 times more Magnesium, 2.7 times more Potassium and 23.5 times more Water than Cake, pudding-type, white, enriched, dry mix.
• While 100 g of Cake, pudding-type, white, enriched, dry mix contain 1.7 times more Iron, 12.6 times more Phosphorus, 3.9 times more Selenium, 332.5 times more Sodium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, pudding-type, white, enriched, dry mix contain similar levels of Calcium and Copper per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 6.4 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• While 100 g of Cake, pudding-type, white, enriched, dry mix contain 6.7 times more Energy, 31.7 times more Fat, 68.3 times more Saturated Fat, 4 times more Omega 3, 26.8 times more Omega 6, 5.2 times more Carbohydrate and 3 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber