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

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Oranges with Peel	Recommended Dietary Allowance
Energy	133% 3860kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	685% 890g	119% 155g	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	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	0% 0g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.02mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	71.5% 0.93mg	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	0% 0μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	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

	Puddings, banana, dry mix, instant, with added oil	Oranges with Peel	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	63.3% 0.57mg	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	15% 1.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	NA	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	1149% 8040mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	999% 14990mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.2% 823g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw Oranges with Peel contains 100 times more Vitamin B1, 16.7 times more Vitamin B2, 250 times more Vitamin B3, 55 times more Vitamin B5, 93 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 1 kilogram of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, banana, dry mix, instant, with added oil as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Puddings, banana, dry mix, instant, with added oil has 36.5 times more Phosphorus and 749.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.7 times more Calcium, 2.7 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 13.1 times more Potassium and 29.4 times more Water than Puddings, banana, dry mix, instant, with added oil.
• 1 kilogram of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Iron, Magnesium and Potassium
• Both Puddings, banana, dry mix, instant, with added oil as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, banana, dry mix, instant, with added oil has 6.1 times more Energy, 14.7 times more Fat, 22.6 times more Saturated Fat, 7.5 times more Omega 3, 45.2 times more Omega 6 and 5.7 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• 1 kilogram of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6