Comparing Nutrients in 1 kilogram Navel Oranges VS Puddings, lemon, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, lemon, dry mix, regular	0%	1%	99%

Macro Nutrients

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Energy	17% 490kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	706% 918g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, lemon, dry mix, regular	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	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	3.85% 0.05mg	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	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	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, lemon, dry mix, regular	Recommended Dietary Allowance
Calcium	43% 430mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	26.7% 0.24mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	11% 0.25mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puddings, lemon, dry mix, regular per 1 kg

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

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

• 1 kilogram of Navel Oranges has 13.6 times more Vitamin B1, 2.1 times more Vitamin B2, 22.4 times more Vitamin B3, 8.7 times more Vitamin B5, 15.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular.
• 1 kilogram of Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Puddings, lemon, dry mix, regular:

• 1 kilogram of Navel Oranges has 8.6 times more Calcium, 1.6 times more Copper, 2.8 times more Magnesium, 7.7 times more Phosphorus, 33.2 times more Potassium and 16.5 times more Water than Puddings, lemon, dry mix, regular.
• While 1 kg of Puddings, lemon, dry mix, regular contains 1.3 times more Iron, more Selenium and 506 times more Sodium than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Selenium
• 1 kilogram of Puddings, lemon, dry mix, regular lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular lack sufficient amounts of Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 22 times more Fiber than Puddings, lemon, dry mix, regular.
• While 1 kg of Puddings, lemon, dry mix, regular contains 7.4 times more Energy and 7.3 times more Carbohydrate than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• 1 kilogram of Puddings, lemon, dry mix, regular provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular provide inadequate amounts of Protein in one kilogram.