Comparing Nutrients in 1 kilogram Valencia Oranges VS Puddings, banana, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Valencia Oranges	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	17% 490kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	28% 9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	87.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	134% 22.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	680% 884g	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	65.8% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	0% 0mg	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	98% 390μg	0% 0μg	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	539% 485mg	0% 0mg	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	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

	Valencia Oranges	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	40% 400mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	22.2% 0.2mg	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	11.3% 0.9mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	5.65% 0.13mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	525% 7880mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Puddings, banana, dry mix, regular, with added oil:

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular, with added oil.
• Both Raw Valencia Oranges as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Puddings, banana, dry mix, regular, with added oil:

• Raw Valencia Oranges have 2 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 10.5 times more Potassium and 21.1 times more Water than Puddings, banana, dry mix, regular, with added oil.
• While Puddings, banana, dry mix, regular, with added oil contain more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 8.3 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• While Puddings, banana, dry mix, regular, with added oil contain 7.9 times more Energy, 16.7 times more Fat, 25.7 times more Saturated Fat, 8.8 times more Omega 3, 51.6 times more Omega 6 and 7.4 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.