Comparing Nutrients in 100 grams Oranges with Peel VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Oranges with Peel	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	2.17% 63kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.3% 0.22g	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	63% 82g	130g per day for Men 19-50 years
Sugars	NA	59.7% 43.3g	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	3.16% 1.2g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, yellow, 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	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	5.92% 0.077mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	7% 70mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	8% 0.072mg	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	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	8.3% 0.19mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.19% 7.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cake, yellow, enriched, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Cake, yellow, 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, yellow, enriched, dry mix:

• 100 grams of Oranges with Peel have 1.2 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin B12
• 100 grams of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Cake, yellow, enriched, dry mix:

• 100 grams of Oranges with Peel have 1.4 times more Magnesium, 4.2 times more Potassium and 11.5 times more Water than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 3 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 14.1 times more Phosphorus, 4.3 times more Selenium, 364 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 100 grams of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 3.8 times more Fiber than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 5.9 times more Energy, 11.7 times more Fat, 46.3 times more Saturated Fat, 5.3 times more Carbohydrate and 2.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.