Comparing Nutrients in 1 kilogram Navel Oranges VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Navel Oranges	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	17% 490kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	676% 879g	130g per day for Men 19-50 years
Sugars	117% 85g	936% 679g	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	95% 36g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, chocolate, dry mix, instant	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	9.23% 0.12mg	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	7.5% 30μg	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	657% 591mg	0% 0mg	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	10% 1.5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	43% 430mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	393% 3.54mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	160% 3.67mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1181% 17710mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puddings, chocolate, dry mix, instant per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Puddings, chocolate, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 6.8 times more Vitamin B1, 1.8 times more Vitamin B3, 10.4 times more Vitamin B5, 6.6 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• Both Navel Oranges and Puddings, chocolate, dry mix, instant provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Navel Oranges has 3.6 times more Calcium and 26.9 times more Water than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 9.1 times more Copper, 9.9 times more Iron, 4.1 times more Magnesium, 12.7 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 1771 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Puddings, chocolate, dry mix, instant contains 7.7 times more Energy, 48.5 times more Saturated Fat, 3.8 times more Omega 3, 7 times more Carbohydrate, 8 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 in one kilogram.