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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Florida Oranges	Recommended Dietary Allowance
Energy	24% 695kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	25% 18g	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	4.18% 1.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.028mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	7.8% 0.1mg	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	0.5% 2μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	99% 89.3mg	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	1.06% 0.16mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Florida Oranges	Recommended Dietary Allowance
Calcium	28.4% 284mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.6% 0.077mg	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	9.43% 0.75mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	2.07% 0.048mg	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	671% 4699mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	496% 7442mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	4.67% 173g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 20 times more Vitamin B1, 1.9 times more Vitamin B2, 28.6 times more Vitamin B3, 5.3 times more Vitamin B5, 10.2 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 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
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 3.3 times more Calcium, 4.2 times more Iron, 197.3 times more Phosphorus and more Sodium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2 times more Magnesium, 5.6 times more Potassium and 12.7 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Florida Oranges contain similar levels of Copper per seven ounces.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 7.6 times more Energy, 4.3 times more Omega 3, 12.5 times more Omega 6 and 7.3 times more Carbohydrate than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 10.2 times more Sugars and 3 times more Fiber than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Florida Oranges provide inadequate amounts of Protein in seven ounces.