Comparing Nutrients in 300 calories Puddings, banana, dry mix, regular, with added oil VS Oranges

Weight per 300 calories

• Puddings, banana, dry mix, regular, with added oil: 77.5g
• Oranges: 638g

Puddings, banana, dry mix, regular, with added oil have 8.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Puddings, banana, dry mix, regular, with added oil or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, banana, dry mix, regular, with added oil	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.88g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.61% 0.23g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0% 0g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, regular, with added oil	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	29.5% 0.38mg	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	0% 0μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, regular, with added oil	Oranges	Recommended Dietary Allowance
Calcium	1.55% 15.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	1.72% 0.016mg	32% 0.29mg	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	0.48% 0.039mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.48% 6.2mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	0.44% 0.01mg	6.94% 0.16mg	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	0.55% 3.88mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	0.39% 13mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.63% 0.07mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, banana, dry mix, regular, with added oil vs Oranges:

• Raw Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular, with added oil.
• Both Puddings, banana, dry mix, regular, with added oil as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Puddings, banana, dry mix, regular, with added oil vs Oranges:

• Puddings, banana, dry mix, regular, with added oil have more Sodium than Raw Oranges.
• While Raw Oranges contain 16.5 times more Calcium, 18.5 times more Copper, 16.5 times more Iron, 10.3 times more Magnesium, 15.8 times more Manganese, 23.1 times more Phosphorus, 87.7 times more Potassium, 4.6 times more Selenium, 6.4 times more Zinc and 174.2 times more Water than Puddings, banana, dry mix, regular, with added oil.

Comparison of macro-nutrients per 300 calories:

• Puddings, banana, dry mix, regular, with added oil have 5.1 times more Fat, 2.4 times more Omega 3 and 15.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 65.9 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• Both Puddings, banana, dry mix, regular, with added oil and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, banana, dry mix, regular, with added oil as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.