Comparing Nutrients in 500 calories Oranges with Peel VS Puddings, tapioca, ready-to-eat

Weight per 500 calories

• Oranges with Peel: 794g
• Puddings, tapioca, ready-to-eat: 385g

Puddings, tapioca, ready-to-eat have 2.1 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Puddings, tapioca, ready-to-eat?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	79% 57.3g	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	% 48.5g	g per day for Men 19-50 years
Fiber	94% 35.7g	0% 0g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	7.1% 0.092mg	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	59.5% 238μg	2.9% 11.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.7% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	1.3% 1.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	55.6% 556mg	27.3% 273mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	7.7% 0.069mg	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	79.4% 6.35mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	NA	1.84% 0.042mg	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	25% 175mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	37% 558mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	17.7% 653g	7.47% 276g	3700g per day for Men 19-50 years

Oranges With Peel VS Puddings, Tapioca, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Puddings, tapioca, ready-to-eat?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Puddings, tapioca, ready-to-eat:

• 500 calories of Oranges with Peel have 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.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Puddings, tapioca, ready-to-eat:

• 500 calories of Oranges with Peel have 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.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 1.3 times more Phosphorus and 35.1 times more Sodium than Raw Oranges with Peel .
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Selenium
• Both Raw Oranges with Peel as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Carbohydrate, more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 6.3 times more Fat and 13.3 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.