Comparing Nutrients in 1 kilogram Oranges with Peel VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	21.7% 630kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.8% 1.22g	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	0.12% 0.02g	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	164% 213g	130g per day for Men 19-50 years
Sugars	NA	196% 142g	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	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, tapioca, ready-to-eat, fat free	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	15.4% 0.2mg	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	129% 3.1μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	70% 700mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	20% 0.18mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	4.8% 0.11mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	20.6% 700mg	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	125% 1870mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	20.6% 763g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Puddings, tapioca, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Puddings, tapioca, ready-to-eat, fat free:

• 1 kilogram of Oranges with Peel has 7.7 times more Vitamin B1, 5 times more Vitamin B3, 11 times more Vitamin B5, 4.7 times more Vitamin B6, 15 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, tapioca, ready-to-eat, fat free.
• While 1 kg of Puddings, tapioca, ready-to-eat, fat free contains 1.5 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, tapioca, ready-to-eat, fat free 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, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Oranges with Peel has 1.3 times more Calcium, 3.2 times more Copper, 7.3 times more Iron, 2.8 times more Magnesium and 2.8 times more Potassium than Puddings, tapioca, ready-to-eat, fat free.
• While 1 kg of Puddings, tapioca, ready-to-eat, fat free contains 3 times more Phosphorus and 93.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Water per one kilogram.
• 1 kilogram of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron and Magnesium
• Both Raw Oranges with Peel as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• While 1 kg of Puddings, tapioca, ready-to-eat, fat free contains 1.5 times more Energy and 1.4 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.