Comparing Nutrients in 7 ounces Oranges with Peel VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Oranges with Peel	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	4.3% 125kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0.15% 0.002mg	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	15% 59.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	4.63% 0.042mg	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	20% 1.6mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	0.86% 0.02mg	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	6.24% 43.7mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	198% 2975mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.15% 5.56g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 100 times more Vitamin B1, 16.7 times more Vitamin B2, 250 times more Vitamin B3, 55 times more Vitamin B5, 93 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 7 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 11.7 times more Calcium, 2.7 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 13.1 times more Potassium and 29.4 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While 7 oz of Puddings, banana, dry mix, instant, with added oil contain 36.5 times more Phosphorus and 749.5 times more Sodium than Raw Oranges with Peel .
• 7 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Iron, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 7 oz of Puddings, banana, dry mix, instant, with added oil contain 6.1 times more Energy, 14.7 times more Fat, 22.6 times more Saturated Fat, 7.5 times more Omega 3, 45.2 times more Omega 6 and 5.7 times more Carbohydrate than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein