Comparing Nutrients in 14 ounces Puddings, lemon, dry mix, instant VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Energy	51.7% 1500kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.37% 0.91g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	291% 379g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	0% 0g	47% 18g	38g per day for Men 19-50 years
Protein	0% 0g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	28.4% 0.37mg	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	0% 0μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	25% 0.23mg	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	3.97% 0.32mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1.55% 0.036mg	NA	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	426% 2985mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	352% 5287mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, lemon, dry mix, instant VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, lemon, dry mix, instant versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, lemon, dry mix, instant vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 100 times more Vitamin B1, 16.7 times more Vitamin B2, 500 times more Vitamin B3, 55 times more Vitamin B5, 93 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• 14 ounces of Puddings, lemon, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, lemon, dry mix, instant as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Puddings, lemon, dry mix, instant vs Oranges with Peel :

• 14 ounces of Puddings, lemon, dry mix, instant have 34.2 times more Phosphorus and 666 times more Sodium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 35 times more Calcium, 3.8 times more Copper, 10 times more Iron, more Magnesium, 24.5 times more Potassium and 117.6 times more Water than Puddings, lemon, dry mix, instant.
• 14 ounces of Puddings, lemon, dry mix, instant lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Potassium
• Both Puddings, lemon, dry mix, instant as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, lemon, dry mix, instant have 6 times more Energy and 6.2 times more Carbohydrate than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• 14 ounces of Puddings, lemon, dry mix, instant provide inadequate amounts of Fiber and Protein
• Both Puddings, lemon, dry mix, instant as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.