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

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges with Peel	Recommended Dietary Allowance
Energy	126% 3660kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	695% 903g	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	2.63% 1g	118% 45g	38g per day for Men 19-50 years
Protein	1.8% 1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	4.17% 0.05mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	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	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, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges with Peel	Recommended Dietary Allowance
Calcium	NA	70% 700mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	21.3% 1.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	4.3% 30mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.4% 52g	22.2% 823g	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 Oranges with Peel :

• Raw Oranges with Peel contain more Vitamin A, 20 times more Vitamin B1, 2.1 times more Vitamin B2, 26.3 times more Vitamin B3, 11 times more Vitamin B5, 18.6 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 Oranges with Peel 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 Oranges with Peel :

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.3 times more Potassium and 424.5 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.4 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 7.3 times more Phosphorus, 5.5 times more Zinc and 15.8 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 Oranges with Peel have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 5.8 times more Energy, 5 times more Fat, 2.5 times more Omega 3, 15.5 times more Omega 6 and 5.8 times more Carbohydrate than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 45 times more Fiber and 13 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 Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.