Comparing Nutrients in 300 calories Navel Oranges VS Puddings, tapioca, ready-to-eat

Weight per 300 calories

• Navel Oranges: 612g
• Puddings, tapioca, ready-to-eat: 231g

Puddings, tapioca, ready-to-eat have 2.7 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Puddings, tapioca, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Navel Oranges	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	9.23% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	6.94% 2.2g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	38.5% 50g	130g per day for Men 19-50 years
Sugars	71.8% 52g	47.5% 34.4g	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% 13.8g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 29g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	0% 0g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	4.26% 0.055mg	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	52% 208μg	1.73% 6.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	0.77% 0.69mg	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	6.12% 0.92mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.77% 0.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	26.3% 263mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	4.6% 0.042mg	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	9.95% 0.8mg	3.17% 0.25mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	1.1% 0.025mg	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	20% 141mg	19.8% 138mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	22.3% 335mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	14.2% 526g	4.5% 166g	3700g per day for Men 19-50 years

Navel Oranges VS Puddings, Tapioca, Ready-to-eat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Puddings, tapioca, ready-to-eat?

Lets compare vitamin content per 300 calories of Navel Oranges vs Puddings, tapioca, ready-to-eat:

• 300 calories of Navel Oranges have more Vitamin A, 7.5 times more Vitamin B1, 1.4 times more Vitamin B2, 17.3 times more Vitamin B3, 2.9 times more Vitamin B5, 8.7 times more Vitamin B6, 30.1 times more Vitamin B9, 522.7 times more Vitamin C and 2.7 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12
• 300 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Puddings, tapioca, ready-to-eat:

• 300 calories of Navel Oranges have 1.6 times more Calcium, 5.7 times more Copper, 3.1 times more Iron, 4.9 times more Magnesium, 7 times more Manganese, 4.8 times more Potassium and 3.2 times more Water than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 54.7 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Puddings, tapioca, ready-to-eat contain similar levels of Phosphorus per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Raw Navel Oranges as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.5 times more Carbohydrate, 1.5 times more Sugars, more Fructose, more Fiber and 1.2 times more Protein than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 9.7 times more Fat and 21.3 times more Saturated Fat than Raw Navel Oranges.
• Both Navel Oranges and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.