Comparing Nutrients in 5 ounces Navel Oranges VS Puddings, lemon, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, lemon, dry mix, regular	0%	1%	99%

Macro Nutrients

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	100% 130g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0.55% 0.007mg	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	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel Oranges	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3.78% 0.034mg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.54% 0.035mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puddings, lemon, dry mix, regular per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Puddings, lemon, dry mix, regular:

• 5 ounces of Navel Oranges have 13.6 times more Vitamin B1, 2.1 times more Vitamin B2, 22.4 times more Vitamin B3, 8.7 times more Vitamin B5, 15.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular.
• 5 ounces of Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Puddings, lemon, dry mix, regular:

• 5 ounces of Navel Oranges have 8.6 times more Calcium, 1.6 times more Copper, 2.8 times more Magnesium, 7.7 times more Phosphorus, 33.2 times more Potassium and 16.5 times more Water than Puddings, lemon, dry mix, regular.
• While 5 oz of Puddings, lemon, dry mix, regular contain 1.3 times more Iron, more Selenium and 506 times more Sodium than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Selenium
• 5 ounces of Puddings, lemon, dry mix, regular lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 22 times more Fiber than Puddings, lemon, dry mix, regular.
• While 5 oz of Puddings, lemon, dry mix, regular contain 7.4 times more Energy and 7.3 times more Carbohydrate than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• 5 ounces of Puddings, lemon, dry mix, regular provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Puddings, lemon, dry mix, regular provide inadequate amounts of Protein in five ounces.