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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Oranges	Recommended Dietary Allowance
Energy	22.2% 644kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	41% 53.3g	130g per day for Men 19-50 years
Sugars	107% 78g	58.5% 42.4g	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	% 70.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Oranges	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	21% 0.27mg	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	3.4% 13.6μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	268% 241mg	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	9.37% 1.4mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Oranges	Recommended Dietary Allowance
Calcium	23% 231mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	22.7% 0.2mg	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	72% 5.76mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	4.93% 0.11mg	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	36.3% 254mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.5% 315g	10.6% 393g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have 1.3 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and 1.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 3.3 times more Vitamin B6, 10 times more Vitamin B9 and 177.3 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

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

• Puddings, chocolate, ready-to-eat have 1.3 times more Calcium, 2 times more Copper, 12.7 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 4 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Oranges.
• Both Puddings, chocolate, ready-to-eat and Raw Oranges have similar amounts of Potassium and Water per 1 lb.
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat have 3 times more Energy, 38.3 times more Fat, 84.2 times more Saturated Fat, 2 times more Carbohydrate, 1.8 times more Sugars and 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.