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

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Navel Oranges	Recommended Dietary Allowance
Energy	28.4% 824kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	19% 25g	130g per day for Men 19-50 years
Sugars	175% 127g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	21% 7.94g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	12% 0.16mg	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	0.99% 3.97μg	17% 67.5μg	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	0.66% 0.6mg	130% 117mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Navel Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	18% 1.43mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	2.5% 0.058mg	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	204% 1431mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain more Vitamin A, 5.2 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 17 times more Vitamin B9, 197 times more Vitamin C and 1.9 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Raw Navel Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Puddings, coconut cream, dry mix, instant have 3.9 times more Copper, 5.5 times more Iron, 1.5 times more Magnesium, 16.9 times more Manganese, 31.3 times more Phosphorus, more Selenium, 1040 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.4 times more Calcium, 1.7 times more Potassium and 39.1 times more Water than Puddings, coconut cream, dry mix, instant.

Comparison of macro-nutrients per 7 ounces:

• Puddings, coconut cream, dry mix, instant have 8.5 times more Energy, 66.7 times more Fat, 588.2 times more Saturated Fat, 6.7 times more Carbohydrate, 7.5 times more Sugars and 1.8 times more Fiber than Raw Navel Oranges.
• Both Puddings, coconut cream, dry mix, instant and Raw Navel Oranges have similar amounts of Protein per 7 oz.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.