Comparing Nutrients in 1 kilogram Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Navel Oranges	Recommended Dietary Allowance
Energy	126% 3660kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	695% 903g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	2.63% 1g	58% 22g	38g per day for Men 19-50 years
Protein	1.8% 1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Navel 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	4.17% 0.05mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Navel Oranges	Recommended Dietary Allowance
Calcium	NA	43% 430mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	43.3% 0.39mg	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	21.3% 1.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	12.6% 0.29mg	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	4.3% 30mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.4% 52g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 13.6 times more Vitamin B1, 2.1 times more Vitamin B2, 22.4 times more Vitamin B3, 8.7 times more Vitamin B5, 15.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Navel Oranges:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.3 times more Iron, 1.5 times more Potassium, more Selenium and 849 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Copper, 2.8 times more Magnesium, 7.7 times more Phosphorus and 16.5 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Raw Navel Oranges have similar amounts of Manganese per 1 kg.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Navel Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 7.5 times more Energy, 10 times more Fat, 4.4 times more Omega 3, 29.6 times more Omega 6 and 7.2 times more Carbohydrate than Raw Navel Oranges.
• While Raw Navel Oranges contain 22 times more Fiber and 9.1 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.