Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Fresh Orange juice	Recommended Dietary Allowance
Energy	19.4% 564kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	94% 68g	46% 33.3g	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	0% 0g	11.6% 8.4g	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	% 0g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 16.4g	g per day for Men 19-50 years
Fiber	0% 0g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	15% 8.3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	12.2% 0.16mg	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	2.98% 12μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	220% 198mg	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	8.2% 1.23mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Fresh Orange juice	Recommended Dietary Allowance
Calcium	20.2% 202mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	19.4% 0.17mg	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	63% 5.04mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	2.4% 0.056mg	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	31.8% 222mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Fresh Orange juice per 14 oz

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

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Fresh Orange juice:

• 14 ounces of Puddings, chocolate, ready-to-eat have 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B12 and 7.8 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 3.8 times more Vitamin B1, 3.3 times more Vitamin B3, 2.2 times more Vitamin B6, 10 times more Vitamin B9 and 166.7 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12 and Vitamin E
• Both Puddings, chocolate, ready-to-eat as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Fresh Orange juice:

• 14 ounces of Puddings, chocolate, ready-to-eat have 4.6 times more Calcium, 2.1 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 8.4 times more Manganese, 3.3 times more Phosphorus, 152 times more Sodium and 6.8 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Fresh Orange juice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Puddings, chocolate, ready-to-eat as well as Raw Orange juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat have 3.2 times more Energy, 23 times more Fat, 52.6 times more Saturated Fat, 2.2 times more Carbohydrate, 2 times more Sugars and 3 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Fructose than Puddings, chocolate, ready-to-eat.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy and Protein
• Both Puddings, chocolate, ready-to-eat as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 14 ounces.