Comparing Nutrients in 14 ounces Florida Oranges VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Florida Oranges	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	6.3% 183kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0% 0g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	50% 36.3g	82.8% 60g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	5.8% 0.075mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 179mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	17% 171mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.35% 346g	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Puddings, vanilla, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Florida Oranges have 4.5 times more Vitamin B1, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 5.7 times more Vitamin B9 and 37.5 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 2.2 times more Vitamin B2 and more Vitamin B12 than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Florida Oranges have 3 times more Copper, 1.4 times more Magnesium and 1.6 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 4 times more Iron, 4.5 times more Phosphorus, 3.4 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper and Magnesium
• Both Raw Florida Oranges as well as Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Manganese in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.9 times more Energy, 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.9 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.