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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Oranges with Peel	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	21.7% 630kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	676% 879g	130g per day for Men 19-50 years
Sugars	NA	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	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	95% 36g	38g per day for Men 19-50 years
Protein	23.2% 13g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, chocolate, dry mix, instant	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	70% 700mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1181% 17710mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.86% 32g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Oranges with Peel has 10 times more Vitamin B1, 2.1 times more Vitamin B3, 13.2 times more Vitamin B5, 7.8 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• Both Oranges with Peel 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 Oranges with Peel as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 5.8 times more Calcium and 25.7 times more Water than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 6.2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3.3 times more Phosphorus, 3.6 times more Selenium, 885.5 times more Sodium and 5.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, chocolate, dry mix, instant contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Fiber than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 6 times more Energy, 23.6 times more Saturated Fat, 2.1 times more Omega 3, 5.7 times more Carbohydrate and 1.8 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 in one kilogram.