Comparing Nutrients in 7 ounces Fresh Orange juice VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Fresh Orange juice	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	136% 177g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	0.15% 0.002mg	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	15% 59.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	4.63% 0.042mg	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	4.96% 0.4mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	0.86% 0.02mg	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	4.8% 33.7mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	198% 2975mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Puddings, banana, dry mix, instant, with added oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Puddings, banana, dry mix, instant, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Puddings, banana, dry mix, instant, with added oil:

• 7 ounces of Fresh Orange juice have 90 times more Vitamin B1, 10 times more Vitamin B2, 200 times more Vitamin B3, 31.7 times more Vitamin B5, 40 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 7 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Puddings, banana, dry mix, instant, with added oil:

• 7 ounces of Fresh Orange juice have 2.1 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 13.3 times more Potassium and 31.5 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While 7 oz of Puddings, banana, dry mix, instant, with added oil contain 47.3 times more Phosphorus and 1499 times more Sodium than Raw Orange juice.
• 7 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron, Magnesium and Potassium
• Both Raw Orange juice as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Puddings, banana, dry mix, instant, with added oil contain 8.6 times more Energy, 22 times more Fat, 32.9 times more Saturated Fat, 10.9 times more Omega 3, 68.6 times more Omega 6 and 8.6 times more Carbohydrate than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Orange juice as well as Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein in seven ounces.