Comparing Nutrients in 300 calories Fresh Orange juice VS Puddings, banana, dry mix, instant, with added oil

Weight per 300 calories

• Fresh Orange juice: 667g
• Puddings, banana, dry mix, instant, with added oil: 77.7g

Puddings, banana, dry mix, instant, with added oil have 8.6 times more energy per unit of mass than Raw Orange juice, which is high in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Puddings, banana, dry mix, instant, with added oil?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Fresh Orange juice	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3.53% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	53.2% 69g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	0% 0g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	0.065% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0.18% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	0.01% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	0.093% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	0.06% 0.001mg	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	50% 200μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.32% 0.008μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	370% 333mg	0% 0mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	0.47% 4.66mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	1.8% 0.016mg	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	16.7% 1.33mg	1.17% 0.093mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	0.37% 1.55mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	0.34% 0.008mg	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	16% 113mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	0.34% 11.7mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	1.13% 0.62μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	0.28% 0.031mg	11mg per day for Men 19-50 years
Water	16% 589g	0.059% 2.18g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Puddings, Banana, Dry Mix, Instant, With Added Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Puddings, banana, dry mix, instant, with added oil?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Puddings, banana, dry mix, instant, with added oil:

• 300 calories of Fresh Orange juice have more Vitamin A, 772 times more Vitamin B1, 85.8 times more Vitamin B2, 1715.6 times more Vitamin B3, 271.6 times more Vitamin B5, 343.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 300 calories of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Puddings, banana, dry mix, instant, with added oil:

• 300 calories of Fresh Orange juice have 15.7 times more Calcium, 18 times more Copper, 14.3 times more Iron, 47.2 times more Magnesium, 114.4 times more Potassium and 270.5 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While 300 kcal of Puddings, banana, dry mix, instant, with added oil contain 5.5 times more Phosphorus and 174.8 times more Sodium than Raw Orange juice.
• 300 calories of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Potassium
• Both Raw Orange juice as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Manganese, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 300 kcal of Puddings, banana, dry mix, instant, with added oil contain 8 times more Omega 6 than Raw Orange juice.
• Both Fresh Orange juice and Puddings, banana, dry mix, instant, with added oil offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6
• 300 calories of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Protein
• Both Raw Orange juice as well as Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Omega 3 and Fiber in 300 calories.