Comparing Nutrients in 500 calories Navel Oranges VS Puddings, lemon, dry mix, regular

Weight per 500 calories

• Navel Oranges: 1020g
• Puddings, lemon, dry mix, regular: 138g

Puddings, lemon, dry mix, regular have 7.4 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Puddings, lemon, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, lemon, dry mix, regular	0%	1%	99%

Macro Nutrients

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	97% 126g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	0.36% 0.14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	0.57% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	0.16% 0.026mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	0.83% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	0.53% 0.007mg	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	0% 0μg	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	670% 603mg	0% 0mg	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	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Calcium	44% 439mg	0.69% 6.9mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	3.67% 0.033mg	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	2.93% 0.23mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	1.3% 5.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.5% 0.034mg	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	0.59% 4.13mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	0.2% 6.9mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	46.5% 697mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	0.25% 0.028mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.19% 7.16g	3700g per day for Men 19-50 years

Navel Oranges VS Puddings, Lemon, Dry Mix, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Puddings, lemon, dry mix, regular?

Lets compare vitamin content per 500 calories of Navel Oranges vs Puddings, lemon, dry mix, regular:

• 500 calories of Navel Oranges have more Vitamin A, 100.8 times more Vitamin B1, 15.7 times more Vitamin B2, 165.7 times more Vitamin B3, 64.5 times more Vitamin B5, 117 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular.
• 500 calories of Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Puddings, lemon, dry mix, regular:

• 500 calories of Navel Oranges have 63.7 times more Calcium, 12 times more Copper, 5.7 times more Iron, 20.4 times more Magnesium, 8.6 times more Manganese, 56.8 times more Phosphorus, 246 times more Potassium and 122.5 times more Water than Puddings, lemon, dry mix, regular.
• While 500 kcal of Puddings, lemon, dry mix, regular contain 68.3 times more Sodium than Raw Navel Oranges.
• 500 calories of Puddings, lemon, dry mix, regular lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 163 times more Fiber and 67.4 times more Protein than Puddings, lemon, dry mix, regular.
• Both Navel Oranges and Puddings, lemon, dry mix, regular offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, lemon, dry mix, regular provide inadequate amounts of Fiber and Protein