Comparing Nutrients in 5 ounces Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges with Peel	Recommended Dietary Allowance
Energy	18% 519kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	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	0.37% 0.14g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.027mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	10% 0.13mg	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	10.6% 42.5μg	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	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oranges with Peel	Recommended Dietary Allowance
Calcium	NA	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	8.98% 0.081mg	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	3% 0.24mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	NA	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	0.61% 4.25mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Oranges with Peel :

• Raw Oranges with Peel contain more Vitamin A, 20 times more Vitamin B1, 2.1 times more Vitamin B2, 26.3 times more Vitamin B3, 11 times more Vitamin B5, 18.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Oranges with Peel :

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.3 times more Potassium and 424.5 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.4 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 7.3 times more Phosphorus, 5.5 times more Zinc and 15.8 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Raw Oranges with Peel have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 5.8 times more Energy, 5 times more Fat, 2.5 times more Omega 3, 15.5 times more Omega 6 and 5.8 times more Carbohydrate than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 45 times more Fiber and 13 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.