Comparing Nutrients in 500 calories Puddings, tapioca, dry mix VS Florida Oranges

Weight per 500 calories

• Puddings, tapioca, dry mix: 136g
• Florida Oranges: 1087g

Puddings, tapioca, dry mix have 8 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Puddings, tapioca, dry mix or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Puddings, tapioca, dry mix	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	96% 125g	130g per day for Men 19-50 years
Sugars	121% 88g	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	0.71% 0.27g	68.6% 26g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.63% 0.008mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.034% 0.005mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.41% 0.02mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	42.6% 0.55mg	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	46% 185μg	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	543% 489mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.96mg	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, tapioca, dry mix	Florida Oranges	Recommended Dietary Allowance
Calcium	0.54% 5.42mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	4.37% 0.039mg	47% 0.42mg	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	2.03% 0.16mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	0.65% 2.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	11.3% 0.26mg	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	0.77% 5.42mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	0.2% 6.78mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	43% 646mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.15% 5.42g	25.6% 947g	3700g per day for Men 19-50 years

Puddings, Tapioca, Dry Mix VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, tapioca, dry mix or Florida Oranges?

Lets compare vitamin content per 500 calories of Puddings, tapioca, dry mix vs Florida Oranges:

• 500 kcal of Raw Florida Oranges contain more Vitamin A, 802.2 times more Vitamin B1, 53.5 times more Vitamin B2, 802.2 times more Vitamin B3, 133.7 times more Vitamin B5, 409.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix.
• 500 calories of Puddings, tapioca, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, tapioca, dry mix as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Puddings, tapioca, dry mix vs Florida Oranges:

• 500 calories of Puddings, tapioca, dry mix have more Sodium than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 86.2 times more Calcium, 10.8 times more Copper, 6 times more Iron, 40.1 times more Magnesium, 5.8 times more Manganese, 24.1 times more Phosphorus, 271.1 times more Potassium and 174.8 times more Water than Puddings, tapioca, dry mix.
• 500 calories of Puddings, tapioca, dry mix lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Puddings, tapioca, dry mix as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Florida Oranges contain 96.3 times more Fiber and 56.2 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Puddings, tapioca, dry mix provide inadequate amounts of Fiber and Protein