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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Oranges	Recommended Dietary Allowance
Energy	19.4% 564kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.42% 0.071g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	94% 68g	51% 37g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 61.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Oranges	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	18.3% 0.24mg	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	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Oranges	Recommended Dietary Allowance
Calcium	20.2% 202mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	20% 0.18mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.3% 344g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have 1.3 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and 1.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 3.3 times more Vitamin B6, 10 times more Vitamin B9 and 177.3 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

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

• Puddings, chocolate, ready-to-eat have 1.3 times more Calcium, 2 times more Copper, 12.7 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 4 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Oranges.
• Both Puddings, chocolate, ready-to-eat and Raw Oranges have similar amounts of Potassium and Water per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 3 times more Energy, 38.3 times more Fat, 84.2 times more Saturated Fat, 2 times more Carbohydrate, 1.8 times more Sugars and 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.