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

Weight per 300 calories

• Puddings, chocolate, ready-to-eat: 211g
• Valencia Oranges: 612g

Puddings, chocolate, ready-to-eat have 2.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Puddings, chocolate, ready-to-eat or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0.73% 2.1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 32.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.3% 29.6μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.23% 0.051mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.93% 0.038mg	29.7% 0.39mg	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	1.6% 6.34μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.92% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	330% 297mg	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	4.37% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.8% 108mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	25% 0.23mg	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	33.5% 2.7mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.12% 0.14mg	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	17% 118mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	3.97% 147g	14.3% 529g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Vitamin A, 10.5 times more Vitamin B1, 1.6 times more Vitamin B2, 6.5 times more Vitamin B3, 3 times more Vitamin B5, 10.1 times more Vitamin B6, 37.7 times more Vitamin B9 and 468.5 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 kcal.

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

• Puddings, chocolate, ready-to-eat have 4.9 times more Iron, 1.8 times more Manganese, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Calcium, 1.6 times more Magnesium, 2.8 times more Potassium and 3.6 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Valencia Oranges have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat have 5.3 times more Fat and 12.5 times more Saturated Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 23.2 times more Omega 3, 1.5 times more Carbohydrate, more Fiber and 1.4 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.