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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Oranges with Peel	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	7.9% 3g	38g per day for Men 19-50 years
Protein	23.2% 13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	70% 700mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	525% 7880mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Puddings, banana, dry mix, regular, with added oil per 1 kg

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

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

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

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

• 1 kilogram of Oranges with Peel has 3.5 times more Calcium, 2.9 times more Copper, 16 times more Iron, 1.8 times more Magnesium, 4.4 times more Phosphorus, 11.5 times more Potassium and 20.1 times more Water than Puddings, banana, dry mix, regular, with added oil.
• While 1 kg of Puddings, banana, dry mix, regular, with added oil contains 394 times more Sodium than Raw Oranges with Peel .
• 1 kilogram of Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 15 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• While 1 kg of Puddings, banana, dry mix, regular, with added oil contains 6.1 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 5.7 times more Carbohydrate than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Puddings, banana, dry mix, regular, with added oil provide inadequate amounts of Fiber and Protein