Comparing Nutrients in 1 kilogram Puddings, chocolate, dry mix, instant VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Energy	130% 3780kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	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	676% 879g	119% 155g	130g per day for Men 19-50 years
Sugars	936% 679g	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	95% 36g	118% 45g	38g per day for Men 19-50 years
Protein	41% 23g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	8.33% 0.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	7.5% 30μg	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Calcium	12% 120mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	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	161% 13mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	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	103% 720mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1181% 17710mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.86% 32g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, dry mix, instant VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, chocolate, dry mix, instant 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, chocolate, dry mix, instant vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 10 times more Vitamin B1, 2.1 times more Vitamin B3, 13.2 times more Vitamin B5, 7.8 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, chocolate, dry mix, instant 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, chocolate, dry mix, instant vs Oranges with Peel :

• 1 kilogram of Puddings, chocolate, dry mix, instant has 6.2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3.3 times more Phosphorus, 1.2 times more Potassium, 3.6 times more Selenium, 885.5 times more Sodium and 5.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.8 times more Calcium and 25.7 times more Water than Puddings, chocolate, dry mix, instant.
• 1 kilogram of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, chocolate, dry mix, instant has 6 times more Energy, 23.6 times more Saturated Fat, 2.1 times more Omega 3, 5.7 times more Carbohydrate and 1.8 times more Protein than Oranges with Peel .
• Both Puddings, chocolate, dry mix, instant and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Puddings, chocolate, dry mix, instant as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.