Comparing Nutrients in 7 ounces Fresh Orange juice VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Fresh Orange juice	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	35% 45.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	47% 34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 30.8g	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	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	2.75% 0.036mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0.66% 0.6mg	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	0.53% 0.079mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	2.2% 22mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	20.3% 0.18mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	10% 0.23mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Puddings, chocolate, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Puddings, chocolate, ready-to-eat:

• 7 ounces of Fresh Orange juice have 3.8 times more Vitamin B1, 3.3 times more Vitamin B3, 2.2 times more Vitamin B6, 10 times more Vitamin B9 and 166.7 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B12 and 7.8 times more Vitamin E than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Puddings, chocolate, ready-to-eat:

• 7 ounces of Fresh Orange juice have 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 4.6 times more Calcium, 2.1 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 8.4 times more Manganese, 3.3 times more Phosphorus, 152 times more Sodium and 6.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Puddings, chocolate, ready-to-eat contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have more Fructose than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 3.2 times more Energy, 23 times more Fat, 52.6 times more Saturated Fat, 2.2 times more Carbohydrate, 2 times more Sugars and 3 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy and Protein
• Both Raw Orange juice as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber in seven ounces.