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

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• Oranges with Peel: 794g

Puddings, chocolate, ready-to-eat have 2.3 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	1.2% 3.52mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	95% 123g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 54.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	94% 35.7g	38g per day for Men 19-50 years
Protein	13% 7.36g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.48% 49.3μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	56.8% 0.74mg	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	2.64% 10.6μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.17% 1.06mg	626% 563mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Calcium	18% 180mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	50.3% 0.45mg	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	56% 4.47mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	28% 197mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	6.6% 245g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Puddings, chocolate, ready-to-eat have more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.1 times more Vitamin A, 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 3 times more Vitamin B5, 11.6 times more Vitamin B6, 22.5 times more Vitamin B9 and 533.4 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• 500 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 500 calories of Puddings, chocolate, ready-to-eat have 33.7 times more Sodium and 1.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3.1 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Potassium, more Selenium and 2.7 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Oranges with Peel contain similar levels of Phosphorus per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, chocolate, ready-to-eat have 6.8 times more Fat and 16 times more Saturated Fat than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate, more Fiber and 1.4 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, chocolate, ready-to-eat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.