Comparing Nutrients in 7 ounces Valencia Oranges VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Valencia Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	13% 4.96g	52.7% 20g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.76% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	4.12% 0.054mg	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	19.3% 77.4μg	0% 0μg	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	107% 96mg	0% 0mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	188% 1.7mg	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	2.23% 0.18mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	76.5% 1.76mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	NA	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	440% 6600mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puddings, chocolate flavor, low calorie, regular, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Puddings, chocolate flavor, low calorie, regular, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 7 ounces of Valencia Oranges have 3.5 times more Vitamin B1, 4.3 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 2.6 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 7 ounces of Valencia Oranges have 12.7 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 23.1 times more Copper, 43 times more Iron, 11 times more Magnesium, 38.6 times more Manganese, 10.2 times more Phosphorus, 3.2 times more Potassium, more Sodium and 24.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Calcium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 7.4 times more Energy, 10 times more Fat, 45.1 times more Saturated Fat, 6.3 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.