Comparing Nutrients in 5 ounces Navel Oranges VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Navel Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	25% 32.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	33.6% 24.3g	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	4.4% 3.2g	0% 0g	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	% 2.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 22g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.96% 0.026mg	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	12% 48μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0.47% 0.43mg	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	1.4% 0.21mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	14.5% 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	2.3% 0.18mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	7.27% 0.17mg	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	4.66% 32.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.66% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Puddings, chocolate, ready-to-eat:

• Raw Navel Oranges have 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 4.4 times more Vitamin B6, 11.3 times more Vitamin B9 and 197 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.4 times more Vitamin B2, more Vitamin B12 and 2.1 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin A and Vitamin B5 per 5 oz.
• Both Raw Navel Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Puddings, chocolate, ready-to-eat:

• Raw Navel Oranges have 1.2 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 2.4 times more Copper, 9.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 152 times more Sodium and 4.3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Calcium and Potassium per 5 oz.
• Both Raw Navel Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have more Fructose and more Fiber than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 2.9 times more Energy, 30.7 times more Fat, 74.3 times more Saturated Fat, 1.8 times more Carbohydrate, 2 times more Sugars and 2.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.