Comparing Nutrients in 1 kilogram Fresh Orange juice VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Fresh Orange juice	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	15.5% 450kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	39.5% 12.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	177% 230g	130g per day for Men 19-50 years
Sugars	116% 84g	237% 172g	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	29.2% 21g	0% 0g	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	% 18g	% 0g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 155g	g per day for Men 19-50 years
Fiber	5.26% 2g	0% 0g	38g per day for Men 19-50 years
Protein	12.5% 7g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	11% 100μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	14% 0.18mg	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	75% 300μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	556% 500mg	3.33% 3mg	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	2.67% 0.4mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	11% 110mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	102% 0.92mg	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	25% 2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	51.3% 1.18mg	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	24.3% 170mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 883g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Puddings, chocolate, ready-to-eat per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Puddings, chocolate, ready-to-eat:

• 1 kilogram of Fresh Orange juice has 3.8 times more Vitamin B1, 3.3 times more Vitamin B3, 2.2 times more Vitamin B6, 10 times more Vitamin B9 and 166.7 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While 1 kg of Puddings, chocolate, ready-to-eat contains 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B12 and 7.8 times more Vitamin E than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Puddings, chocolate, ready-to-eat:

• 1 kilogram of Fresh Orange juice has 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While 1 kg of Puddings, chocolate, ready-to-eat contains 4.6 times more Calcium, 2.1 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 8.4 times more Manganese, 3.3 times more Phosphorus, 152 times more Sodium and 6.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Puddings, chocolate, ready-to-eat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has more Fructose than Puddings, chocolate, ready-to-eat.
• While 1 kg of Puddings, chocolate, ready-to-eat contains 3.2 times more Energy, 23 times more Fat, 52.6 times more Saturated Fat, 2.2 times more Carbohydrate, 2 times more Sugars and 3 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy and Protein
• Both Raw Orange juice as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber in one kilogram.