Comparing Nutrients in 1 kilogram Puddings, banana, dry mix, regular VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, regular	0%	1%	99%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Puddings, banana, dry mix, regular	Valencia Oranges	Recommended Dietary Allowance
Energy	126% 3660kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	715% 930g	91% 119g	130g per day for Men 19-50 years
Sugars	1025% 743g	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	7.9% 3g	65.8% 25g	38g per day for Men 19-50 years
Protein	0% 0g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, regular	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	48.5% 0.63mg	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	98% 390μg	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	0% 0mg	539% 485mg	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	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, regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	41% 0.37mg	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	6.25% 0.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	10% 0.23mg	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	7.14% 50mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	525% 7880mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.1% 41g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, banana, dry mix, regular vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, banana, dry mix, regular vs Valencia Oranges:

• Puddings, banana, dry mix, regular have more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 1.8 times more Manganese, 3.4 times more Phosphorus, 10.5 times more Potassium and 21.1 times more Water than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular and Raw Valencia Oranges have similar amounts of Magnesium per 1 kg.
• Both Puddings, banana, dry mix, regular as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, banana, dry mix, regular have 7.5 times more Energy and 7.8 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Omega 3, 8.3 times more Fiber and more Protein than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.