Comparing Nutrients in 300 calories Oranges with Peel VS Puddings, chocolate, ready-to-eat

Weight per 300 calories

• Oranges with Peel: 476g
• Puddings, chocolate, ready-to-eat: 211g

Puddings, chocolate, ready-to-eat have 2.3 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.26% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.73% 2.1mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 32.7g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.9% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	3.3% 29.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	4.23% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.62% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.93% 0.038mg	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	35.7% 143μg	1.6% 6.34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.92% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.7% 0.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	33.3% 333mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	21.6% 0.19mg	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	47.6% 3.8mg	33.5% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	15% 105mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.97% 147g	3700g per day for Men 19-50 years

Oranges With Peel VS Puddings, Chocolate, Ready-to-eat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Puddings, chocolate, ready-to-eat?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Puddings, chocolate, ready-to-eat:

• 300 calories of Oranges with Peel have 2.1 times more Vitamin A, 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 3 times more Vitamin B5, 11.6 times more Vitamin B6, 22.5 times more Vitamin B9 and 533.4 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While 300 kcal of Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Puddings, chocolate, ready-to-eat:

• 300 calories of Oranges with Peel have 3.1 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Potassium, more Selenium and 2.7 times more Water than Puddings, chocolate, ready-to-eat.
• While 300 kcal of Puddings, chocolate, ready-to-eat contain 33.7 times more Sodium and 1.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, chocolate, ready-to-eat contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate, more Fiber and 1.4 times more Protein than Puddings, chocolate, ready-to-eat.
• While 300 kcal of Puddings, chocolate, ready-to-eat contain 6.8 times more Fat and 16 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, chocolate, ready-to-eat offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.