Comparing Nutrients in 5 ounces Florida Oranges VS Puddings, vanilla, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Florida Oranges	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	101% 132g	130g per day for Men 19-50 years
Sugars	18% 13g	182% 132g	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	1.77% 0.99g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.24% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.053% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	0.22% 0.003mg	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	6.02% 24μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	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	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	14.6% 0.13mg	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	1.6% 0.13mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	0% 0mg	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	2.43% 17mg	143% 999mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.1% 3.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Puddings, vanilla, dry mix, instant per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Puddings, vanilla, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Puddings, vanilla, dry mix, instant:

• 5 ounces of Florida Oranges have 50 times more Vitamin B1, 1.4 times more Vitamin B2, 66.7 times more Vitamin B3, 9.6 times more Vitamin B5, 25.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, vanilla, dry mix, instant.
• 5 ounces of Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Puddings, vanilla, dry mix, instant:

• 5 ounces of Florida Oranges have 3.6 times more Calcium, 10 times more Magnesium, 14.1 times more Potassium and 33.5 times more Water than Puddings, vanilla, dry mix, instant.
• While 5 oz of Puddings, vanilla, dry mix, instant contain 2.4 times more Copper, 58.8 times more Phosphorus and more Sodium than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Phosphorus
• 5 ounces of Puddings, vanilla, dry mix, instant lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Puddings, vanilla, dry mix, instant lack sufficient amounts of Iron, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have more Fiber than Puddings, vanilla, dry mix, instant.
• While 5 oz of Puddings, vanilla, dry mix, instant contain 8.2 times more Energy, 8.1 times more Carbohydrate and 10.2 times more Sugars than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• 5 ounces of Puddings, vanilla, dry mix, instant provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Puddings, vanilla, dry mix, instant provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.