Comparing Nutrients in 500 calories Cake, white, prepared from recipe with coconut frostingVS Navel Oranges

Weight per 500 calories

Cake, white, prepared from recipe with coconut frosting

140g

Navel Oranges

1020g

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

Which food has more nutrients per 500 calories - Cake, white, prepared from recipe with coconut frosting or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cake, white, prepared from recipe with coconut frosting

26%

69%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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15%14.5g

Fat

1.58%1.53g

14.5 gvs1.53 g

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

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17%5.47g

Saturated Fat

0.54%0.17g

5.47 gvs0.17 g

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

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12%0.19g

Omega 3

5.74%0.092g

0.19 gvs0.092 g

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

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16.7%2.85g

Omega 6

1.4%0.23g

2.85 gvs0.23 g

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

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0.48%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

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

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68.3%88.8g

Carbohydrate

98%128g

88.8 gvs128 g

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

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111%80.6g

Sugars

120%86.7g

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

80.6 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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3.7%1.4g

Fiber

59%22.4g

1.4 gvs22.4 g

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

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11%6.18g

Protein

16.6%9.3g

6.18 gvs9.3 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 Navel Oranges

1.87%17μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

17 μgvs122 μg

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

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15%0.18mg

Vitamin B1

58%0.69mg

Thiamine

0.18 mgvs0.69 mg

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

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20.4%0.27mg

Vitamin B2

40%0.52mg

Riboflavin

0.27 mgvs0.52 mg

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

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9.33%1.5mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs4.34 mg

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

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4.7%0.23mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.23 mgvs2.66 mg

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

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3.13%0.041mg

Vitamin B6

62%0.81mg

Pyridoxine

0.041 mgvs0.81 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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11%43.5μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

43.5 μgvs347 μg

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

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3.5%0.084μg

Vitamin B12

0%0μg

Cobalamin

0.084 μgvs0 μg

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

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0.16%0.14mg

Vitamin C

670%603mg

Ascorbic acid

0.14 mgvs603 mg

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

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1.87%11.2IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

11.2 IUvs0 IU

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

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1.12%0.17mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.17 mgvs1.53 mg

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

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4.8%5.76μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.76 μgvs0 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 Navel Oranges

12.6%126mg

Calcium

44%439mg

126 mgvs439 mg

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

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10.5%0.094mg

Copper

44.2%0.4mg

0.094 mgvs0.4 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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20.4%1.63mg

Iron

16.6%1.33mg

1.63 mgvs1.33 mg

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

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4%17mg

Magnesium

26.7%112mg

17 mgvs112 mg

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

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17%0.39mg

Manganese

13%0.3mg

0.39 mgvs0.3 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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14%98mg

Phosphorus

33.5%235mg

98 mgvs235 mg

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

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4.1%139mg

Potassium

50%1694mg

139 mgvs1694 mg

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

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27.3%15μg

Selenium

0%0μg

15 μgvs0 μg

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

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26.6%399mg

Sodium

0.68%10.2mg

399 mgvs10.2 mg

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

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4.2%0.46mg

Zinc

7.42%0.82mg

0.46 mgvs0.82 mg

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

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0.79%29g

Water

23.7%877g

29 gvs877 g

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

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Lets compare vitamin content per 500 calories of Cake, white, prepared from recipe with coconut frosting vs Navel Oranges:

Raw Navel Oranges contain 7.3 times more Vitamin A, 3.9 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 11.4 times more Vitamin B5, 19.8 times more Vitamin B6, 8 times more Vitamin B9, 4293.8 times more Vitamin C and 9.1 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
Both Cake, white, prepared from recipe with coconut frosting as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cake, white, prepared from recipe with coconut frosting vs Navel Oranges:

Cake, white, prepared from recipe with coconut frosting has 1.2 times more Iron, 1.3 times more Manganese, more Selenium and 39.1 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 3.5 times more Calcium, 4.2 times more Copper, 6.7 times more Magnesium, 2.4 times more Phosphorus, 12.2 times more Potassium, 1.8 times more Zinc and 30.2 times more Water than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 500 calories:

Cake, white, prepared from recipe with coconut frosting has 9.5 times more Fat, 31.6 times more Saturated Fat, 2.1 times more Omega 3 and 12.1 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Carbohydrate, 16 times more Fiber and 1.5 times more Protein than Cake, white, prepared from recipe with coconut frosting.
Both Cake, white, prepared from recipe with coconut frosting and Raw Navel Oranges have similar amounts of Energy and Sugars per 500 kcal.
Both Cake, white, prepared from recipe with coconut frosting as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, white, prepared from recipe with coconut frostingVS Cake, gingerbread, dry mixNavel OrangesVS Cake, gingerbread, dry mixCake, white, prepared from recipe with coconut frostingVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Cake, white, prepared from recipe with coconut frostingVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, white, prepared from recipe with coconut frosting or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: