Comparing Nutrients in 1 pound Valencia Oranges VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Valencia Oranges	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	7.66% 222kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	13.6% 4.36g	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	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	93% 67.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 57g	g per day for Men 19-50 years
Fiber	30% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	8.37% 0.11mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	18% 181mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	9.07% 0.082mg	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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	2.17% 0.05mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puddings, tapioca, ready-to-eat per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Puddings, tapioca, ready-to-eat:

• 1 pound of Valencia Oranges has 3.6 times more Vitamin B1, 2.6 times more Vitamin B6, 13 times more Vitamin B9 and 161.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 2.4 times more Vitamin B2 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B12
• 1 pound of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Puddings, tapioca, ready-to-eat:

• 1 pound of Valencia Oranges has 2.1 times more Copper, 1.7 times more Magnesium, 1.9 times more Potassium and 1.2 times more Water than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 1.8 times more Calcium, 3.5 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Zinc
• 1 pound of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper and Magnesium
• Both Raw Valencia Oranges as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Iron and Manganese in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has more Fiber than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 2.7 times more Energy, 12.9 times more Fat, 27.5 times more Saturated Fat, 1.8 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in one pound.