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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Energy	20.3% 590kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	79% 103g	43.8% 57g	130g per day for Men 19-50 years
Sugars	106% 77g	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	% 69g	% 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	11.7% 6.58g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	2.27% 9.07μg	38.6% 154μg	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	1% 0.91mg	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	9.07% 1.36mg	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, vanilla, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Calcium	22.2% 222mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	5.1% 0.41mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	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	26.6% 186mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.8% 325g	10.5% 390g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Puddings, vanilla, 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, vanilla, ready-to-eat vs Navel Oranges:

• 1 pound of Puddings, vanilla, ready-to-eat has 1.4 times more Vitamin B2, more Vitamin B12 and 2 times more Vitamin E than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.6 times more Vitamin B1, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 17 times more Vitamin B9 and 295.5 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• 1 pound of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, 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, vanilla, 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, vanilla, ready-to-eat vs Navel Oranges:

• 1 pound of Puddings, vanilla, ready-to-eat has 1.8 times more Phosphorus and 172 times more Sodium than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.2 times more Copper, 2.8 times more Magnesium and 2.6 times more Potassium than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Navel Oranges contain similar levels of Calcium per one pound.
• 1 pound of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Magnesium and Potassium
• Both Puddings, vanilla, ready-to-eat as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, vanilla, ready-to-eat has 2.7 times more Energy, 25.2 times more Fat, 59.8 times more Saturated Fat, 1.8 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains more Fructose and more Fiber than Puddings, vanilla, ready-to-eat.
• 1 pound of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Puddings, vanilla, ready-to-eat as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.