Comparing Nutrients in 5 ounces Puddings, tapioca, ready-to-eat, fat free VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Energy	4.6% 133kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	13% 16.7g	130g per day for Men 19-50 years
Sugars	27.7% 20g	18.3% 13.3g	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	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	3.64% 2.04g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	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	1.54% 0.018mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	6.54% 0.085mg	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	0.71% 2.83μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	83.8% 75.4mg	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	0.094% 0.014mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	7.1% 0.064mg	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	1.95% 0.16mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	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	13.4% 94mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.92% 108g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, tapioca, ready-to-eat, fat free vs Oranges:

• Puddings, tapioca, ready-to-eat, fat free have 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 6.7 times more Vitamin B1, 2.8 times more Vitamin B3, 8.3 times more Vitamin B5, 3 times more Vitamin B6, 15 times more Vitamin B9, 177.3 times more Vitamin C and 18 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Puddings, tapioca, ready-to-eat, fat free vs Oranges:

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Calcium, 4.7 times more Phosphorus, more Sodium and 2.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Copper, 2 times more Magnesium, 2.3 times more Manganese and 2.6 times more Potassium than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Raw Oranges have similar amounts of Iron and Water per 5 oz.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, tapioca, ready-to-eat, fat free have 2 times more Energy, 1.8 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.