Comparing Nutrients in 1 kilogram Navel Oranges VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Navel Oranges	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	17% 490kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	685% 890g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, banana, dry mix, instant, 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	56.7% 0.68mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	0.13% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	0.77% 0.01mg	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	85% 340μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	23.3% 0.21mg	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	16.3% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	4.35% 0.1mg	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	33% 230mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	999% 14990mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.76% 28g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 68 times more Vitamin B1, 17 times more Vitamin B2, 212.5 times more Vitamin B3, 43.5 times more Vitamin B5, 79 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Raw Navel Oranges as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 1 kg.

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

• Raw Navel Oranges have 7.2 times more Calcium, 1.9 times more Copper, 5.5 times more Magnesium, 2.9 times more Manganese, 11.1 times more Potassium and 30.7 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 35 times more Phosphorus, more Selenium and 1499 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges and Puddings, banana, dry mix, instant, with added oil have similar amounts of Iron per 1 kg.
• Both Raw Navel Oranges as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 7.9 times more Energy, 29.3 times more Fat, 46.5 times more Saturated Fat, 13.3 times more Omega 3, 86.5 times more Omega 6 and 7.1 times more Carbohydrate than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.