Comparing Nutrients in 7 ounces Navel Oranges VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Navel Oranges	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	3.35% 97kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	134% 174g	130g per day for Men 19-50 years
Sugars	23.3% 17g	186% 135g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, chocolate, dry mix, instant	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	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.83% 0.024mg	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	1.5% 5.95μg	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	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	78% 0.7mg	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	3.22% 0.26mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	31.7% 0.73mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	234% 3514mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puddings, chocolate, dry mix, instant per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Puddings, chocolate, dry mix, instant:

• 7 ounces of Navel Oranges have 6.8 times more Vitamin B1, 1.8 times more Vitamin B3, 10.4 times more Vitamin B5, 6.6 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• Both Navel Oranges and Puddings, chocolate, dry mix, instant provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Puddings, chocolate, dry mix, instant:

• 7 ounces of Navel Oranges have 3.6 times more Calcium and 26.9 times more Water than Puddings, chocolate, dry mix, instant.
• While 7 oz of Puddings, chocolate, dry mix, instant contain 9.1 times more Copper, 9.9 times more Iron, 4.1 times more Magnesium, 12.7 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 1771 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Puddings, chocolate, dry mix, instant contain 7.7 times more Energy, 48.5 times more Saturated Fat, 3.8 times more Omega 3, 7 times more Carbohydrate, 8 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 in seven ounces.