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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Valencia Oranges	Recommended Dietary Allowance
Energy	14.5% 422kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	41.5% 54g	130g per day for Men 19-50 years
Sugars	99% 71.4g	NA	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	3.6% 1.36g	30% 11.3g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	22% 0.29mg	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	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Valencia Oranges	Recommended Dietary Allowance
Calcium	17.7% 177mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	18.6% 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	96% 7.67mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	4.54% 0.1mg	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	35% 245mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.35% 346g	10.6% 392g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat, fat free have 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.8 times more Vitamin B1, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

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

• Puddings, chocolate, ready-to-eat, fat free have 2.2 times more Copper, 18.8 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• Both Puddings, chocolate, ready-to-eat, fat free and Raw Valencia Oranges have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat, fat free have 1.9 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 8.3 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.