Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Oranges

Weight per 500 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 137g
• Oranges: 1064g

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 7.8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	0.36% 0.14g	67% 25.5g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.57% 0.007mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.52% 0.033mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.53% 0.007mg	49% 0.64mg	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	0% 0μg	79.8% 319μg	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	0% 0mg	629% 566mg	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	12.8% 1.9mg	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

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges	Recommended Dietary Allowance
Calcium	NA	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	3.64% 0.033mg	53% 0.48mg	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	2.9% 0.23mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.46mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.034mg	11.6% 0.27mg	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	0.59% 4.1mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	77.3% 1160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.25% 0.027mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Oranges:

• Raw Oranges contain more Vitamin A, 135.5 times more Vitamin B1, 13 times more Vitamin B2, 115.6 times more Vitamin B3, 64.9 times more Vitamin B5, 93.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Oranges:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have more Sodium than Raw Oranges.
• While Raw Oranges contain 14.6 times more Copper, 4.6 times more Iron, 19.5 times more Magnesium, 7.8 times more Manganese, 36.3 times more Phosphorus, 5.5 times more Potassium, 5.6 times more Selenium, 27.3 times more Zinc and 129.9 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 500 calories:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 4.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 186.9 times more Fiber and 73.2 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.