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

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Florida Oranges	Recommended Dietary Allowance
Energy	18.5% 536kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	0% 0g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0% 0g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.009% 0.001mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.17% 0.009mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	5.56% 0.072mg	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	0% 0μg	6.02% 24μg	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	71% 63.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, instant	Florida Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	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	1.4% 0.11mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.55% 0.013mg	1.48% 0.034mg	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	152% 1066mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	126% 1888mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	3.34% 124g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Florida Oranges contain 100 times more Vitamin B1, 13.3 times more Vitamin B2, 400 times more Vitamin B3, 41.7 times more Vitamin B5, 51 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• 5 ounces of Puddings, lemon, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, lemon, dry mix, instant as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Puddings, lemon, dry mix, instant have 62.7 times more Phosphorus and more Sodium than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 21.5 times more Calcium, 2.6 times more Copper, more Magnesium, 21.1 times more Potassium and 124.5 times more Water than Puddings, lemon, dry mix, instant.
• 5 ounces of Puddings, lemon, dry mix, instant lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• 5 ounces of Florida Oranges lack sufficient amounts of Phosphorus
• Both Puddings, lemon, dry mix, instant as well as Raw Florida Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, lemon, dry mix, instant have 8.2 times more Energy and 8.3 times more Carbohydrate than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain more Fiber than Puddings, lemon, dry mix, instant.
• 5 ounces of Puddings, lemon, dry mix, instant provide inadequate amounts of Fiber
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Puddings, lemon, dry mix, instant as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.