Comparing Nutrients in 300 calories Cake, white, prepared from recipe with coconut frostingVS Valencia Oranges

Weight per 300 calories

Cake, white, prepared from recipe with coconut frosting

84.3g

Valencia Oranges

612g

Cake, white, prepared from recipe with coconut frosting has 7.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cake, white, prepared from recipe with coconut frosting or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cake, white, prepared from recipe with coconut frosting

26%

69%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cake, white, prepared from recipe with coconut frostingvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.95%8.68g

Fat

1.9%1.84g

8.68 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g

Saturated Fat

0.67%0.21g

3.3 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.1%0.11g

Omega 3

6.12%0.098g

0.11 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.7g

Omega 6

1.6%0.27g

1.7 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.29%0.84mg

Cholesterol

0%0mg

0.84 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41%53.3g

Carbohydrate

56%72.8g

53.3 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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66.7%48.4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

48.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.2%0.84g

Fiber

40.3%15.3g

0.84 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.62%3.7g

Protein

11.4%6.37g

3.7 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cake, white, prepared from recipe with coconut frostingvs Valencia Oranges

1.12%10μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

10 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9%0.11mg

Vitamin B1

44.4%0.53mg

Thiamine

0.11 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.3%0.16mg

Vitamin B2

19%0.24mg

Riboflavin

0.16 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.6%0.9mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.14 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.88%0.024mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.024 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.53%26μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

26 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.1%0.051μg

Vitamin B12

0%0μg

Cobalamin

0.051 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.094%0.084mg

Vitamin C

330%297mg

Ascorbic acid

0.084 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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1.12%6.74IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.74 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.67%0.1mg

Vitamin E

Tocopherols and Tocotrienols

0.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.88%3.46μg

Vitamin K

Phytomenadione or phylloquinone

3.46 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cake, white, prepared from recipe with coconut frostingvs Valencia Oranges

7.6%76mg

Calcium

24.5%245mg

76 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.27%0.056mg

Copper

25%0.23mg

0.056 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.2%0.98mg

Iron

6.9%0.55mg

0.98 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg

Magnesium

14.6%61.2mg

10 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10%0.23mg

Manganese

6.12%0.14mg

0.23 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.43%59mg

Phosphorus

15%104mg

59 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.45%83.4mg

Potassium

32.2%1096mg

83.4 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.4%9μg

Selenium

9 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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16%239mg

Sodium

0%0mg

239 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg

Zinc

3.34%0.37mg

0.28 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.4g

Water

14.3%529g

17.4 gvs529 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cake, white, prepared from recipe with coconut frosting vs Valencia Oranges:

Raw Valencia Oranges contain 7.3 times more Vitamin A, 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 10.9 times more Vitamin B5, 15.8 times more Vitamin B6, 9.1 times more Vitamin B9 and 3523.7 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
Both Cake, white, prepared from recipe with coconut frosting as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cake, white, prepared from recipe with coconut frosting vs Valencia Oranges:

Cake, white, prepared from recipe with coconut frosting has 1.8 times more Iron, 1.7 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.2 times more Calcium, 4 times more Copper, 6.1 times more Magnesium, 1.8 times more Phosphorus, 13.1 times more Potassium, 1.3 times more Zinc and 30.3 times more Water than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 300 calories:

Cake, white, prepared from recipe with coconut frosting has 4.7 times more Fat, 15.3 times more Saturated Fat and 6.3 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate, 18.2 times more Fiber and 1.7 times more Protein than Cake, white, prepared from recipe with coconut frosting.
Both Cake, white, prepared from recipe with coconut frosting and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 300 kcal.
Both Cake, white, prepared from recipe with coconut frosting as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cake, white, prepared from recipe with coconut frostingVS Cake, gingerbread, dry mixValencia OrangesVS Cake, gingerbread, dry mixCake, white, prepared from recipe with coconut frostingVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cake, white, prepared from recipe with coconut frostingVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cake, white, prepared from recipe with coconut frosting or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: