Comparing Nutrients in 14 ounces Oranges with Peel VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	8.62% 250kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 61.5g	g per day for Men 19-50 years
Fiber	47% 18g	0% 0g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	5.5% 0.071mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	27.8% 278mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	40.6% 0.37mg	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	39.7% 3.18mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	20.4% 0.47mg	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	12.5% 87.3mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.45% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Puddings, chocolate, ready-to-eat per 14 oz

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

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Puddings, chocolate, ready-to-eat:

• 14 ounces of Oranges with Peel have 4.2 times more Vitamin B1, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.2 times more Vitamin B6, 10 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Puddings, chocolate, ready-to-eat:

• 14 ounces of Oranges with Peel have 1.4 times more Calcium than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 1.6 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus, 76 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, chocolate, ready-to-eat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have more Fiber than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 2.3 times more Energy, 15.3 times more Fat, 36.1 times more Saturated Fat, 1.5 times more Carbohydrate and 1.6 times more Protein than Raw Oranges with Peel .
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.