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

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Energy	19.4% 564kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	94% 68g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 17g	g per day for Men 19-50 years
Fiber	0% 0g	23% 8.73g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	20.2% 202mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	17% 0.15mg	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	6.45% 0.52mg	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	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.22% 341g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat versus 14 oz of Navel Oranges 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 Navel Oranges:

• 14 ounces of Puddings, chocolate, ready-to-eat have 1.4 times more Vitamin B2, more Vitamin B12 and 2.1 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 4.4 times more Vitamin B6, 11.3 times more Vitamin B9 and 197 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Navel Oranges provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Puddings, chocolate, ready-to-eat as well as Raw Navel Oranges 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 Navel Oranges:

• 14 ounces of Puddings, chocolate, ready-to-eat have 2.4 times more Copper, 9.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 152 times more Sodium and 4.3 times more Zinc than Navel Oranges.
• Both Puddings, chocolate, ready-to-eat and Navel Oranges contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Puddings, chocolate, ready-to-eat as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat have 2.9 times more Energy, 30.7 times more Fat, 74.3 times more Saturated Fat, 1.8 times more Carbohydrate, 2 times more Sugars and 2.3 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Fructose and more Fiber than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Puddings, chocolate, ready-to-eat as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.