Comparing Nutrients in 14 ounces Navel Oranges VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Navel Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	227% 295g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	3.83% 2.78g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	105% 40g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.24% 0.11mg	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	33.7% 135μg	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	261% 235mg	0% 0mg	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	3.97% 0.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	17% 171mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	377% 3.4mg	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	6.45% 0.52mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	153% 3.52mg	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	13% 91mg	99% 691mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	66.5% 2262mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	880% 13201mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puddings, chocolate flavor, low calorie, regular, dry mix per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 14 ounces of Navel Oranges have 2.7 times more Vitamin B1, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 2.1 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Navel Oranges.
• 14 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 14 ounces of Navel Oranges have 12.6 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 21.9 times more Copper, 29.8 times more Iron, 10 times more Magnesium, 30.6 times more Manganese, 7.6 times more Phosphorus, 3.4 times more Potassium, more Selenium, 3326 times more Sodium and 18.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 12.1 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 7.4 times more Energy, 20 times more Fat, 92.8 times more Saturated Fat, 5.9 times more Carbohydrate, 4.6 times more Fiber and 11.1 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.