Comparing Nutrients in 1 pound Valencia Oranges VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Valencia Oranges	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	7.66% 222kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	161% 51.5g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	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	286% 371g	130g per day for Men 19-50 years
Sugars	NA	504% 365g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, coconut cream, dry mix, regular	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	17.4% 0.23mg	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	2.27% 9.07μg	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	244% 220mg	1.5% 1.36mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	72% 0.65mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	91% 2.1mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	NA	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	206% 3093mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Puddings, coconut cream, dry mix, regular:

• Raw Valencia Oranges have more Vitamin A, 8.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 19.5 times more Vitamin B9 and 161.7 times more Vitamin C than Puddings, coconut cream, dry mix, regular.
• Both Raw Valencia Oranges as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Puddings, coconut cream, dry mix, regular:

• Raw Valencia Oranges have 5 times more Calcium, 1.3 times more Potassium and 23.3 times more Water than Puddings, coconut cream, dry mix, regular.
• While Puddings, coconut cream, dry mix, regular contain 3.9 times more Copper, 6.3 times more Iron, 1.5 times more Magnesium, 20.1 times more Manganese, 2.1 times more Phosphorus, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Omega 3 and 1.6 times more Fiber than Puddings, coconut cream, dry mix, regular.
• While Puddings, coconut cream, dry mix, regular contain 8.9 times more Energy, 37.9 times more Fat, 324.7 times more Saturated Fat and 6.9 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Puddings, coconut cream, dry mix, regular have similar amounts of Protein per 1 lb.
• Both Raw Valencia Oranges as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.