Comparing Nutrients in 14 ounces Oranges VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Oranges	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	288% 374g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	25% 9.53g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.77% 0.13mg	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	29.8% 119μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12.8% 0.12mg	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	4.96% 0.4mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	5.7% 0.13mg	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	7.94% 55.6mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Puddings, tapioca, dry mix, with no added salt:

• Raw Oranges have more Vitamin A, 87 times more Vitamin B1, 6.7 times more Vitamin B2, 70.5 times more Vitamin B3, 16.7 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Raw Oranges as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Puddings, tapioca, dry mix, with no added salt:

• Raw Oranges have 10 times more Calcium, 1.6 times more Copper, 5 times more Magnesium, 3.5 times more Phosphorus, 36.2 times more Potassium and 21.7 times more Water than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 1.3 times more Manganese than Raw Oranges.
• Both Raw Oranges and Puddings, tapioca, dry mix, with no added salt have similar amounts of Iron per 14 oz.
• Both Raw Oranges as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 12 times more Fiber and 9.4 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 7.9 times more Energy and 8 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.