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

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Energy	28.4% 824kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	175% 127g	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	21% 7.94g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, coconut cream, dry mix, instant VS Oranges with Peel per 7 oz

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

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

• 7 oz of Raw Oranges with Peel contain 7.7 times more Vitamin B1, 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6, 15 times more Vitamin B9 and 236.7 times more Vitamin C than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Oranges with Peel provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Puddings, coconut cream, dry mix, instant as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Puddings, coconut cream, dry mix, instant have 2.6 times more Copper, 1.2 times more Magnesium, 32.8 times more Phosphorus, 5.7 times more Selenium, 520 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 2 times more Potassium and 37.4 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Oranges with Peel contain similar levels of Iron per seven ounces.
• 7 ounces of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, coconut cream, dry mix, instant have 6.6 times more Energy, 33.3 times more Fat, 285.7 times more Saturated Fat and 5.4 times more Carbohydrate than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Protein
• Both Puddings, coconut cream, dry mix, instant as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.