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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oranges	Recommended Dietary Allowance
Energy	17.8% 516kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	66.2% 86g	36% 46.6g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	14% 7.74g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	34.7% 0.83μg	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	3.97% 0.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Oranges	Recommended Dietary Allowance
Calcium	28% 282mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	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	38.4% 575mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.7% 285g	9.3% 344g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have 2.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.6 times more Vitamin B1, 4.3 times more Vitamin B3, 2.5 times more Vitamin B6, 10 times more Vitamin B9 and 177.3 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Oranges have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Puddings, tapioca, 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, tapioca, ready-to-eat vs Oranges:

• Puddings, tapioca, ready-to-eat have 1.8 times more Calcium, 4.3 times more Phosphorus, more Sodium and 3.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese and 2 times more Potassium than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Oranges have similar amounts of Iron and Water per 14 oz.
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat have 2.8 times more Energy, 32.3 times more Fat, 64.1 times more Saturated Fat, 1.8 times more Carbohydrate, 1.6 times more Sugars and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.