Comparing Nutrients in 1 kilogram Puddings, tapioca, ready-to-eat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Energy	45% 1300kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	119% 155g	130g per day for Men 19-50 years
Sugars	206% 149g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 126g	NA	g per day for Men 19-50 years
Fiber	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	35% 19.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	20% 0.24mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Calcium	71% 710mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	13.8% 1.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	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	85.7% 600mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	97% 1450mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19.4% 718g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat vs Oranges with Peel :

• 1 kilogram of Puddings, tapioca, ready-to-eat has 1.9 times more Vitamin B2 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.2 times more Vitamin B1, 7.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 10 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 1 kilogram of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Puddings, tapioca, ready-to-eat vs Oranges with Peel :

• 1 kilogram of Puddings, tapioca, ready-to-eat has 2.7 times more Phosphorus, 72.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.2 times more Copper, 7.3 times more Iron, 2.3 times more Magnesium and 2.1 times more Potassium than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron and Magnesium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, tapioca, ready-to-eat has 2.1 times more Energy, 12.9 times more Fat, 27.5 times more Saturated Fat, 1.4 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Fiber than Puddings, tapioca, ready-to-eat.
• 1 kilogram of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.