Comparing Nutrients in 7 ounces Florida Oranges VS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%

Macro Nutrients

	Florida Oranges	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	3.15% 91kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	131% 171g	130g per day for Men 19-50 years
Sugars	25% 18g	7.94% 5.75g	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	12.5% 4.76g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	0% 0mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.8% 0.079mg	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	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	3.4% 24mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	234% 3503mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Puddings, all flavors except chocolate, low calorie, regular, dry mix per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 7 ounces of Florida Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 7 ounces of Florida Oranges have 9.4 times more Potassium and 8.4 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 1.7 times more Magnesium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Puddings, all flavors except chocolate, low calorie, regular, dry mix contain similar levels of Calcium and Copper per seven ounces.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Potassium
• Both Raw Florida Oranges as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.2 times more Sugars and 2.7 times more Fiber than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 7.6 times more Energy, 7.5 times more Carbohydrate and 2.3 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.