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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Navel Oranges	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	3.35% 97kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	129% 168g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.46% 1.8g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, all flavors except chocolate, low calorie, instant, 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	11.2% 0.13mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.17% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	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% 0.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.38% 0.075mg	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	3.22% 0.26mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	3.54% 0.081mg	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	6.52% 45.6mg	671% 4699mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	496% 7442mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.37% 13.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 13.6 times more Vitamin B1, 2.4 times more Vitamin B2, 30.4 times more Vitamin B3, 5.6 times more Vitamin B5, 15.8 times more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 2.2 times more Magnesium, 5.5 times more Potassium and 12.6 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 3.3 times more Calcium, 2.9 times more Iron, 103 times more Phosphorus and 3750 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Puddings, all flavors except chocolate, low calorie, instant, dry mix contain similar levels of Copper per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium and Potassium
• Both Raw Navel Oranges as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 9.4 times more Sugars and 2.8 times more Fiber than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 7.1 times more Energy, 5.2 times more Omega 3, 16.8 times more Omega 6 and 6.8 times more Carbohydrate than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Navel Oranges as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein in seven ounces.