Comparing Nutrients in 5 ounces Oranges VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.1% 0.18g	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	81% 105g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	1.37% 0.99g	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	8.95% 3.4g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	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	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.83% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	2.94% 0.038mg	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% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	135% 1.2mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	54.7% 1.26mg	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	2.83% 20mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	314% 4715mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.26% 9.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• Raw Oranges have more Vitamin A, 3.5 times more Vitamin B1, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and 9 times more Vitamin E than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While Puddings, chocolate flavor, low calorie, regular, dry mix contain 2.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• Raw Oranges have 12.8 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While Puddings, chocolate flavor, low calorie, regular, dry mix contain 19 times more Copper, 38.7 times more Iron, 11 times more Magnesium, 35.5 times more Manganese, 12.4 times more Phosphorus, 3.1 times more Potassium, 10.2 times more Selenium, more Sodium and 21.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Puddings, chocolate flavor, low calorie, regular, dry mix have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 13.4 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While Puddings, chocolate flavor, low calorie, regular, dry mix contain 7.8 times more Energy, 25 times more Fat, 105.2 times more Saturated Fat, 6.3 times more Carbohydrate, 4.2 times more Fiber and 10.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.