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

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Energy	22.2% 644kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	107% 78g	53% 38.6g	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	0% 0g	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 19.4g	g per day for Men 19-50 years
Fiber	0% 0g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	17% 9.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	23% 231mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.5% 315g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Navel Oranges per 1 lb

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

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

• 1 pound of Puddings, chocolate, ready-to-eat has 1.4 times more Vitamin B2, more Vitamin B12 and 2.1 times more Vitamin E than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 4.4 times more Vitamin B6, 11.3 times more Vitamin B9 and 197 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Navel Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Puddings, chocolate, ready-to-eat as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Puddings, chocolate, ready-to-eat has 2.4 times more Copper, 9.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 152 times more Sodium and 4.3 times more Zinc than Navel Oranges.
• Both Puddings, chocolate, ready-to-eat and Navel Oranges contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Puddings, chocolate, ready-to-eat as well as Raw Navel Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, chocolate, ready-to-eat has 2.9 times more Energy, 30.7 times more Fat, 74.3 times more Saturated Fat, 1.8 times more Carbohydrate, 2 times more Sugars and 2.3 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains more Fructose and more Fiber than Puddings, chocolate, ready-to-eat.
• 1 pound of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Puddings, chocolate, ready-to-eat as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.