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

Weight per 500 calories

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

Puddings, vanilla, 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, vanilla, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Oranges with Peel	Puddings, vanilla, 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% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	12.2% 3.9g	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	1.97% 0.33g	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	67% 87g	130g per day for Men 19-50 years
Sugars	NA	90% 65.3g	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	% 58.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.85% 7.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	5.62% 0.073mg	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	1.92% 7.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	0.85% 0.77mg	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	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	55.6% 556mg	19% 188mg	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	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.66% 15.4mg	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	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	7.35% 250mg	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	44% 662mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	17.7% 653g	7.45% 276g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oranges with Peel have 13.4 times more Vitamin A, 10.9 times more Vitamin B1, 1.5 times more Vitamin B2, 18.1 times more Vitamin B3, 4.5 times more Vitamin B5, 10.1 times more Vitamin B6, 31 times more Vitamin B9 and 732.5 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Raw Oranges with Peel .
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Puddings, vanilla, 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, vanilla, ready-to-eat:

• 500 calories of Oranges with Peel have 2.9 times more Calcium, 6.5 times more Copper, 18.3 times more Iron, 7.2 times more Magnesium, 6.2 times more Potassium, more Selenium and 2.4 times more Water than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 41.7 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, vanilla, ready-to-eat contain similar levels of Phosphorus per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Puddings, vanilla, 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 1.4 times more Carbohydrate, more Fiber and 1.9 times more Protein than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 6.1 times more Fat and 14.1 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.