Comparing Nutrients in 14 ounces Puddings, coconut cream, dry mix, instant VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Florida Oranges	Recommended Dietary Allowance
Energy	56.8% 1647kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	124% 39.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 331g	35.2% 46g	130g per day for Men 19-50 years
Sugars	350% 254g	50% 36.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15.6% 0.2mg	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% 7.94μg	17% 67.5μg	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	1.32% 1.2mg	198% 179mg	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	2.1% 0.32mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Florida Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	35.7% 2.86mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	84.4% 1.94mg	4.14% 0.095mg	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	409% 2862mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	275% 4128mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, coconut cream, dry mix, instant vs Florida Oranges:

• Puddings, coconut cream, dry mix, instant have 1.3 times more Vitamin B2 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 7.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 8.5 times more Vitamin B9, 150 times more Vitamin C and 2.3 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Raw Florida Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Puddings, coconut cream, dry mix, instant vs Florida Oranges:

• Puddings, coconut cream, dry mix, instant have 3.9 times more Copper, 8 times more Iron, 1.7 times more Magnesium, 20.4 times more Manganese, 60.1 times more Phosphorus, 8 times more Selenium, more Sodium and 3.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.4 times more Calcium, 1.8 times more Potassium and 39.6 times more Water than Puddings, coconut cream, dry mix, instant.

Comparison of macro-nutrients per 14 ounces:

• Puddings, coconut cream, dry mix, instant have 9 times more Energy, 47.6 times more Fat, 400 times more Saturated Fat, 7.2 times more Carbohydrate, 7 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Raw Florida Oranges.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Florida Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.