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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.8% 516kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.03% 0.17g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	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	47% 18g	38g per day for Men 19-50 years
Protein	14% 7.74g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Calcium	28% 282mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	7.7% 285g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat vs Oranges with Peel :

• 14 ounces of Puddings, tapioca, ready-to-eat have 1.9 times more Vitamin B2 and more Vitamin B12 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 4.2 times more Vitamin B1, 7.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 10 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Oranges with Peel :

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.7 times more Phosphorus, 72.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.2 times more Copper, 7.3 times more Iron, 2.3 times more Magnesium and 2.1 times more Potassium than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oranges with Peel contain similar levels of Calcium per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron and Magnesium
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.1 times more Energy, 12.9 times more Fat, 27.5 times more Saturated Fat, 1.4 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Fiber than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.