Comparing Nutrients in 14 ounces Florida Oranges VS Puddings, lemon, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puddings, lemon, dry mix, regular	0%	1%	99%

Macro Nutrients

	Florida Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Energy	6.3% 183kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	280% 364g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puddings, lemon, dry mix, regular	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	33% 0.4mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	1.53% 0.02mg	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	17% 67.5μg	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	198% 179mg	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

	Florida Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Calcium	17% 171mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10.6% 0.095mg	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	4.47% 0.36mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	4.3% 0.099mg	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	6.8% 47.6mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	134% 2008mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Puddings, lemon, dry mix, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Puddings, lemon, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Puddings, lemon, dry mix, regular:

• 14 ounces of Florida Oranges have 20 times more Vitamin B1, 1.7 times more Vitamin B2, 21.1 times more Vitamin B3, 8.3 times more Vitamin B5, 10.2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular.
• 14 ounces of Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Puddings, lemon, dry mix, regular:

• 14 ounces of Florida Oranges have 8.6 times more Calcium, 1.6 times more Copper, 2.5 times more Magnesium, 33.8 times more Potassium and 16.8 times more Water than Puddings, lemon, dry mix, regular.
• While 14 oz of Puddings, lemon, dry mix, regular contain 1.9 times more Iron, 2.2 times more Selenium and more Sodium than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron and Selenium
• 14 ounces of Puddings, lemon, dry mix, regular lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Puddings, lemon, dry mix, regular lack sufficient amounts of Manganese, Phosphorus and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 24 times more Fiber than Puddings, lemon, dry mix, regular.
• While 14 oz of Puddings, lemon, dry mix, regular contain 7.9 times more Energy and 8 times more Carbohydrate than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy
• 14 ounces of Puddings, lemon, dry mix, regular provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Puddings, lemon, dry mix, regular provide inadequate amounts of Protein in 14 ounces.