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

Weight per 300 calories

• Puddings, tapioca, ready-to-eat: 231g
• Oranges with Peel: 476g

Puddings, tapioca, ready-to-eat have 2.1 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.23% 8.95g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.8% 2.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	56.8% 74g	130g per day for Men 19-50 years
Sugars	47.5% 34.4g	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	% 29g	NA	g per day for Men 19-50 years
Fiber	0% 0g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	34% 0.44mg	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	1.73% 6.92μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.77% 0.69mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Calcium	16.4% 164mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.042mg	30% 0.27mg	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	3.17% 0.25mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	NA	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	19.8% 138mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	22.3% 335mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	4.5% 166g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Puddings, tapioca, ready-to-eat have more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 8.6 times more Vitamin B1, 15.9 times more Vitamin B3, 2.9 times more Vitamin B5, 8 times more Vitamin B6, 20.6 times more Vitamin B9 and 488.4 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oranges with Peel provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 300 calories of Puddings, tapioca, ready-to-eat have 1.3 times more Phosphorus and 35.1 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2 times more Calcium, 6.5 times more Copper, 15 times more Iron, 4.8 times more Magnesium, 4.4 times more Potassium, more Selenium and 2.4 times more Water than Puddings, tapioca, ready-to-eat.
• 300 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Selenium
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, tapioca, ready-to-eat have 6.3 times more Fat and 13.3 times more Saturated Fat than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate, more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.