Comparing Nutrients in 1 kilogram Oranges with Peel VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Oranges with Peel	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	21.7% 630kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	572% 744g	130g per day for Men 19-50 years
Sugars	NA	9.66% 7g	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	266% 101g	38g per day for Men 19-50 years
Protein	23.2% 13g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, chocolate flavor, low calorie, regular, dry mix	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	20.8% 0.27mg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	70% 700mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	949% 8.54mg	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	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	NA	386% 8.87mg	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	249% 1740mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2217% 33260mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	135% 15mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Puddings, chocolate flavor, low calorie, regular, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix 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 flavor, low calorie, regular, dry mix:

• 1 kilogram of Oranges with Peel has 4 times more Vitamin B1, 5.7 times more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 2.1 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, chocolate flavor, low calorie, regular, dry mix provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Oranges with Peel has 1.4 times more Calcium and 12.1 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 15 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 7.9 times more Phosphorus, 2.9 times more Potassium, 7.3 times more Selenium, 1663 times more Sodium and 13.5 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 5.8 times more Energy, 10 times more Fat, 45.1 times more Saturated Fat, 4.8 times more Carbohydrate, 2.2 times more Fiber and 7.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.