Comparing Nutrients in 7 ounces Valencia Oranges VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%

Macro Nutrients

	Valencia Oranges	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	7.94% 1.35g	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	138% 179g	130g per day for Men 19-50 years
Sugars	NA	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	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	0.76% 0.01mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	NA	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	5.3% 0.048mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	2.16% 0.05mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 7 ounces of Valencia Oranges have 17.4 times more Vitamin B1, 1.7 times more Vitamin B2, 8.3 times more Vitamin B5, 12.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 7 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 7 ounces of Valencia Oranges have 1.5 times more Copper, 2.5 times more Magnesium, 5.7 times more Phosphorus and 16.6 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While 7 oz of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain 1.9 times more Iron, 1.4 times more Potassium and more Sodium than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron
• 7 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 25 times more Fiber than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While 7 oz of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain 7.5 times more Energy, 2.5 times more Omega 3, 15.5 times more Omega 6 and 7.6 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Protein in seven ounces.