Comparing Nutrients in 5 ounces Oranges VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Oranges	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	97% 126g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	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	8.95% 3.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.018% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	0.11% 0.001mg	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	10.6% 42.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0% 0mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	3.3% 0.03mg	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	1.77% 0.14mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	0.62% 0.014mg	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	2.83% 20mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	142% 2125mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Puddings, banana, dry mix, instant, with added oil:

• Raw Oranges have more Vitamin A, 87 times more Vitamin B1, 13.3 times more Vitamin B2, 141 times more Vitamin B3, 41.7 times more Vitamin B5, 60 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Raw Oranges as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Puddings, banana, dry mix, instant, with added oil:

• Raw Oranges have 6.7 times more Calcium, 2.1 times more Copper, 5 times more Magnesium, 2.5 times more Manganese, 12.1 times more Potassium and 31 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 57.4 times more Phosphorus, 1.6 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Puddings, banana, dry mix, instant, with added oil have similar amounts of Iron per 5 oz.
• Both Raw Oranges as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 8.2 times more Energy, 36.7 times more Fat, 52.7 times more Saturated Fat, 17.1 times more Omega 3, 110.6 times more Omega 6 and 7.6 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.