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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Navel Oranges	Recommended Dietary Allowance
Energy	17.4% 505kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	8.6% 0.11mg	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	2.13% 8.5μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	93% 83.8mg	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	0.19% 0.028mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Navel Oranges	Recommended Dietary Allowance
Calcium	18% 179mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	6.14% 0.055mg	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	55% 4.4mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	1.8% 0.041mg	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	336% 2353mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	53.3% 1813mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	268% 4023mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate flavor, low calorie, instant, dry mix VS Navel Oranges per 5 oz

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

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

• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 1.8 times more Vitamin B2 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 3.4 times more Vitamin B1, 4.7 times more Vitamin B5, 2 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Navel Oranges provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 2.9 times more Calcium, 21.5 times more Copper, 23.9 times more Iron, 8.1 times more Magnesium, 24.2 times more Manganese, 72.2 times more Phosphorus, 7.7 times more Potassium, more Selenium, 2838 times more Sodium and 5.1 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 20.5 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 7.3 times more Energy, 16 times more Fat, 57.9 times more Saturated Fat, 6.2 times more Carbohydrate, 2.8 times more Fiber and 5.8 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 12.1 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.