Comparing Nutrients in 7 ounces Florida Oranges VS Puddings, banana, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Florida Oranges	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	3.15% 91kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	26.5% 4.5g	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	135% 175g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puddings, banana, dry mix, regular, with added oil	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	0% 0mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	4.4% 0.04mg	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	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	1.12% 0.026mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	0.99% 33.7mg	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	104% 1564mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Puddings, banana, dry mix, regular, with added oil per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Puddings, banana, dry mix, regular, with added oil:

• 7 ounces of Florida Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular, with added oil.
• 7 ounces of Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Puddings, banana, dry mix, regular, with added oil:

• 7 ounces of Florida Oranges have 2.2 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 9.9 times more Potassium and 21.3 times more Water than Puddings, banana, dry mix, regular, with added oil.
• While 7 oz of Puddings, banana, dry mix, regular, with added oil contain more Sodium than Raw Florida Oranges.
• 7 ounces of Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 8 times more Fiber than Puddings, banana, dry mix, regular, with added oil.
• While 7 oz of Puddings, banana, dry mix, regular, with added oil contain 8.4 times more Energy, 23.8 times more Fat, 36 times more Saturated Fat, 12.7 times more Omega 3, 73.2 times more Omega 6 and 7.7 times more Carbohydrate than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Puddings, banana, dry mix, regular, with added oil provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Puddings, banana, dry mix, regular, with added oil provide inadequate amounts of Protein in seven ounces.