Comparing Nutrients in 500 calories Navel Oranges VS Puddings, tapioca, dry mix, with no added salt

Weight per 500 calories

• Navel Oranges: 1020g
• Puddings, tapioca, dry mix, with no added salt: 136g

Puddings, tapioca, dry mix, with no added salt have 7.5 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.

Which food has more nutrients per 500 calories - Navel Oranges or Puddings, tapioca, dry mix, with no added salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Navel Oranges	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.14% 0.14g	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	98% 128g	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	0.71% 0.27g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	0.24% 0.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, tapioca, dry mix, with no added salt	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	0.11% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	0.63% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	0.034% 0.005mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	0.41% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	3.34% 0.043mg	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, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	44% 439mg	0.54% 5.42mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	4.37% 0.039mg	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	2.03% 0.16mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	0.65% 2.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.94% 0.045mg	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	0.77% 5.42mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	0.2% 6.78mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.25% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	0.99% 0.11mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.15% 5.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Puddings, tapioca, dry mix, with no added salt:

• Raw Navel Oranges have more Vitamin A, 512.1 times more Vitamin B1, 64 times more Vitamin B2, 800.1 times more Vitamin B3, 131 times more Vitamin B5, 18.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Raw Navel Oranges as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Puddings, tapioca, dry mix, with no added salt:

• Raw Navel Oranges have 81 times more Calcium, 10.1 times more Copper, 8.2 times more Iron, 41.4 times more Magnesium, 6.6 times more Manganese, 43.3 times more Phosphorus, 250 times more Potassium, 7.5 times more Zinc and 161.9 times more Water than Puddings, tapioca, dry mix, with no added salt.
• Both Raw Navel Oranges as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 82.8 times more Fiber and 68.5 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• Both Raw Navel Oranges and Puddings, tapioca, dry mix, with no added salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Navel Oranges as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.