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

Weight per 500 calories

• Navel 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 Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Navel 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	1.58% 1.53g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	62.3% 81g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 54.6g	g per day for Men 19-50 years
Fiber	59% 22.4g	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Navel 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	58% 0.69mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	44% 439mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	6.6% 245g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.5 times more Vitamin A, 8.2 times more Vitamin B1, 2.1 times more Vitamin B2, 10 times more Vitamin B3, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 32.8 times more Vitamin B9, 570.9 times more Vitamin C and 1.4 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

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

• Raw Navel Oranges have 2.4 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 2.6 times more Potassium and 3.6 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 3.4 times more Iron, 1.4 times more Manganese, 52.5 times more Sodium and 1.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Phosphorus per 500 kcal.
• Both Raw Navel Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 13 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars, more Fructose, more Fiber and 1.3 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 10.6 times more Fat and 25.6 times more Saturated Fat than Raw Navel Oranges.
• Both Raw Navel Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Energy per 500 kcal.
• Both Raw Navel Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.