Comparing Nutrients in 1 kilogram Oranges with Peel VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	21.7% 630kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	39.5% 12.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	177% 230g	130g per day for Men 19-50 years
Sugars	NA	237% 172g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 155g	g per day for Men 19-50 years
Fiber	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	14% 0.18mg	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	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	3.33% 3mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	70% 700mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	102% 0.92mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	51.3% 1.18mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Puddings, chocolate, ready-to-eat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Puddings, chocolate, ready-to-eat 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, ready-to-eat:

• 1 kilogram of Oranges with Peel has 4.2 times more Vitamin B1, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.2 times more Vitamin B6, 10 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While 1 kg of Puddings, chocolate, ready-to-eat contains 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Puddings, chocolate, ready-to-eat:

• 1 kilogram of Oranges with Peel has 1.4 times more Calcium than Puddings, chocolate, ready-to-eat.
• While 1 kg of Puddings, chocolate, ready-to-eat contains 1.6 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus, 76 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, chocolate, ready-to-eat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has more Fiber than Puddings, chocolate, ready-to-eat.
• While 1 kg of Puddings, chocolate, ready-to-eat contains 2.3 times more Energy, 15.3 times more Fat, 36.1 times more Saturated Fat, 1.5 times more Carbohydrate and 1.6 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.