Comparing Nutrients in 500 calories Valencia Oranges VS Puddings, chocolate, ready-to-eat

Weight per 500 calories

• Valencia Oranges: 1020g
• Puddings, chocolate, ready-to-eat: 352g

Puddings, chocolate, ready-to-eat have 2.9 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Puddings, chocolate, ready-to-eat?

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.2% 3.52mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	83.4% 60.5g	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	% 54.6g	g per day for Men 19-50 years
Fiber	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5.48% 49.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	4.88% 0.063mg	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	99% 398μg	2.64% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	1.17% 1.06mg	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	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	41% 408mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	36% 0.32mg	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	11.5% 0.92mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	18% 0.42mg	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	24.8% 173mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 881g	6.6% 245g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Puddings, chocolate, ready-to-eat:

• Raw Valencia Oranges have 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.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Puddings, chocolate, ready-to-eat:

• Raw Valencia Oranges have 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.
• While Puddings, chocolate, ready-to-eat contain 4.9 times more Iron, 1.8 times more Manganese, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 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.
• While Puddings, chocolate, ready-to-eat contain 5.3 times more Fat and 12.5 times more Saturated Fat than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.