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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Energy	4.35% 126kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	13% 16.7g	130g per day for Men 19-50 years
Sugars	29.6% 21.4g	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	5.1% 2.86g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.074mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	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	1.06% 4.25μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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% 0mg	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, vanilla, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.05% 0.018mg	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	6.38% 0.51mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.25% 0.006mg	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	11% 76.5mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.32% 123g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat, fat free have 2.2 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 4 times more Vitamin B1, 5.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 10 times more Vitamin B9, 44.3 times more Vitamin C and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, 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, vanilla, ready-to-eat, fat free vs Oranges:

• Puddings, vanilla, ready-to-eat, fat free have 3.6 times more Iron, 3.9 times more Phosphorus, 3.4 times more Selenium, more Sodium and 3.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.5 times more Copper, 1.4 times more Magnesium, 6.3 times more Manganese and 1.7 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Raw Oranges have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, vanilla, ready-to-eat, fat free have 1.9 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, 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.