Comparing Nutrients in 300 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Fresh Orange juice

Weight per 300 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 82g
• Fresh Orange juice: 667g

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 8.1 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	0.22% 0.082g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	0.15% 0.082g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.34% 0.004mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.02mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.097% 0.016mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.49% 0.025mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.32% 0.004mg	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Fresh Orange juice	Recommended Dietary Allowance
Calcium	NA	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	32.6% 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	1.74% 0.14mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0.78% 3.28mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	0.89% 0.02mg	4.06% 0.093mg	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	0.35% 2.46mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	46.4% 696mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	0.15% 0.016mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	16% 589g	3700g per day for Men 19-50 years

Puddings, Lemon, Dry Mix, Regular, With Added Oil, Potassium, Sodium VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Fresh Orange juice:

• 300 kcal of Raw Orange juice contain more Vitamin A, 146.4 times more Vitamin B1, 10.2 times more Vitamin B2, 171.2 times more Vitamin B3, 51.5 times more Vitamin B5, 65.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Orange juice have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Fresh Orange juice:

• 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 104.4 times more Sodium than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 14.9 times more Copper, 9.6 times more Iron, 22.4 times more Magnesium, 46.1 times more Phosphorus, 6.3 times more Potassium and 138.1 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Copper, Iron, Magnesium and Phosphorus
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Orange juice lack sufficient amounts of Manganese, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Orange juice contain 56.9 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Protein
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.