Comparing Nutrients in 7 ounces Oranges with Peel VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Oranges with Peel	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	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	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	14% 139mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	2.87% 0.026mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	0.35% 0.008mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Puddings, vanilla, ready-to-eat, fat free per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Puddings, vanilla, ready-to-eat, fat free:

• 7 ounces of Oranges with Peel have 4.5 times more Vitamin B1, 9.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6, 10 times more Vitamin B9 and 59.2 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.8 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Puddings, vanilla, ready-to-eat, fat free:

• 7 ounces of Oranges with Peel have 1.8 times more Calcium, 4.4 times more Copper, 2.2 times more Iron, 2 times more Magnesium and 1.8 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 2.5 times more Phosphorus, 2.4 times more Selenium, 95.5 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.