Comparing Nutrients in 7 ounces Puddings, tapioca, ready-to-eat VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Energy	8.9% 258kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	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	0.84% 0.14g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	19% 25g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	0% 0g	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	% 0g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 25g	% 8.5g	g per day for Men 19-50 years
Fiber	0% 0g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	3.97% 0.048mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	1.5% 5.95μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Navel Oranges	Recommended Dietary Allowance
Calcium	14% 141mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	2.73% 0.22mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	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	17% 119mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.85% 143g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, tapioca, ready-to-eat vs Navel Oranges:

• Puddings, tapioca, ready-to-eat have 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 2.8 times more Vitamin B1, 6.5 times more Vitamin B3, 3.3 times more Vitamin B6, 11.3 times more Vitamin B9 and 197 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
• Both Puddings, tapioca, ready-to-eat as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Puddings, tapioca, ready-to-eat vs Navel Oranges:

• Puddings, tapioca, ready-to-eat have 1.7 times more Calcium, 2.6 times more Phosphorus, 145 times more Sodium and 2.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Copper, 1.8 times more Magnesium, 2.6 times more Manganese and 1.8 times more Potassium than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Navel Oranges have similar amounts of Iron and Water per 7 oz.
• Both Puddings, tapioca, ready-to-eat as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, tapioca, ready-to-eat have 2.7 times more Energy, 25.9 times more Fat, 56.6 times more Saturated Fat, 1.7 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fructose and more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.