Comparing Nutrients in 7 ounces Navel Oranges VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Navel Oranges	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	34.5% 45g	130g per day for Men 19-50 years
Sugars	23.3% 17g	46.5% 33.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 30g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	0% 0g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	2.9% 0.038mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0.44% 0.4mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	3.97% 0.036mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	0.95% 0.022mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22.8% 341mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puddings, vanilla, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Puddings, vanilla, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Navel Oranges have 3.6 times more Vitamin B1, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 17 times more Vitamin B9 and 295.5 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 1.4 times more Vitamin B2, more Vitamin B12 and 2 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Navel Oranges have 2.2 times more Copper, 2.8 times more Magnesium and 2.6 times more Potassium than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 1.8 times more Phosphorus and 172 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Puddings, vanilla, ready-to-eat contain similar levels of Calcium per seven ounces.
• 7 ounces of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Navel Oranges as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have more Fructose and more Fiber than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 2.7 times more Energy, 25.2 times more Fat, 59.8 times more Saturated Fat, 1.8 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 7 ounces of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.