Comparing Nutrients in 1 pound Valencia Oranges VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Valencia Oranges	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	7.66% 222kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	295% 384g	130g per day for Men 19-50 years
Sugars	NA	5.63% 4.1g	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	30% 11.3g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	0.4% 0.064mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	1.74% 0.023mg	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	44.2% 177μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	18% 181mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	19% 0.17mg	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	5.1% 0.41mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	8.1% 0.19mg	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	11% 77mg	1534% 10741mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1134% 17010mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Raw Valencia Oranges have more Vitamin A, 17.4 times more Vitamin B1, 1.9 times more Vitamin B2, 19.6 times more Vitamin B3, 5.3 times more Vitamin B5, 12.6 times more Vitamin B6, 39 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Raw Valencia Oranges have 2 times more Magnesium, 6 times more Potassium and 12.6 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 3.6 times more Calcium, 4.2 times more Iron, 1.8 times more Manganese, 139.3 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Puddings, all flavors except chocolate, low calorie, instant, dry mix have similar amounts of Copper per 1 lb.
• Both Raw Valencia Oranges as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 3.1 times more Fiber and 1.3 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 7.1 times more Energy, 2.9 times more Omega 3, 8.8 times more Omega 6 and 7.1 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.