Comparing Nutrients in 1 kilogram Oranges VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Oranges	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	16.2% 470kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	313% 100g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	642% 835g	130g per day for Men 19-50 years
Sugars	129% 94g	883% 640g	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	63% 24g	105% 40g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	31.5% 0.41mg	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	5% 20μg	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	591% 532mg	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	12% 1.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	168% 1.5mg	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	12.5% 1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	213% 4.9mg	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	20% 140mg	1030% 7210mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	693% 10400mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Puddings, coconut cream, dry mix, instant:

• Raw Oranges have more Vitamin A, 6.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 15 times more Vitamin B9, 177.3 times more Vitamin C and 2.3 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 1.3 times more Vitamin B2 than Raw Oranges.
• Both Raw Oranges as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Puddings, coconut cream, dry mix, instant:

• Raw Oranges have 5 times more Calcium, 1.9 times more Potassium and 39.4 times more Water than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 3.4 times more Copper, 7.2 times more Iron, 1.7 times more Magnesium, 19.6 times more Manganese, 51.5 times more Phosphorus, 8 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, coconut cream, dry mix, instant contain 8.8 times more Energy, 83.3 times more Fat, 666.7 times more Saturated Fat, 7.1 times more Carbohydrate, 6.8 times more Sugars and 1.7 times more Fiber than Raw Oranges.
• Both Raw Oranges and Puddings, coconut cream, dry mix, instant have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.