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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Energy	20.3% 590kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	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	1.92% 0.33g	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	75.7% 98g	54% 70.3g	130g per day for Men 19-50 years
Sugars	93% 67.6g	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	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	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	32.4% 0.42mg	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	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Calcium	32.2% 322mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	28.7% 0.26mg	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	6.24% 0.5mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	NA	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	39% 272mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.8% 326g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Puddings, tapioca, ready-to-eat has 1.9 times more Vitamin B2 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.2 times more Vitamin B1, 7.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 10 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 1 pound of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Puddings, tapioca, ready-to-eat has 2.7 times more Phosphorus, 72.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.2 times more Copper, 7.3 times more Iron, 2.3 times more Magnesium and 2.1 times more Potassium than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron and Magnesium
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, tapioca, ready-to-eat has 2.1 times more Energy, 12.9 times more Fat, 27.5 times more Saturated Fat, 1.4 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Fiber than Puddings, tapioca, ready-to-eat.
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.