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

Weight per 500 calories

• Oranges with Peel: 794g
• Puddings, vanilla, ready-to-eat, fat free: 562g

Puddings, vanilla, ready-to-eat, fat free have 1.4 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, fat free?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Oranges with Peel	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	87% 113g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	1.83% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	8.2% 0.11mg	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	4.2% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	7.5% 6.74mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	55.6% 556mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	8.1% 0.073mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.36% 39.3mg	420mg per day for Men 19-50 years
Manganese	NA	0.98% 0.022mg	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	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	17.4% 9.55μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	71.5% 1073mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	17.7% 653g	11.7% 432g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oranges with Peel have 18.4 times more Vitamin A, 6.4 times more Vitamin B1, 13.6 times more Vitamin B3, 2.4 times more Vitamin B5, 6.9 times more Vitamin B6, 14.1 times more Vitamin B9 and 83.6 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C

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

• 500 calories of Oranges with Peel have 2.5 times more Calcium, 6.2 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 2.6 times more Potassium and 1.5 times more Water than Puddings, vanilla, ready-to-eat, fat free.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 1.7 times more Phosphorus, 1.7 times more Selenium, 67.6 times more Sodium and 1.5 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper and Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• Both Oranges with Peel and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.