Comparing Nutrients in 100 grams Oranges VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Oranges	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	1.62% 47kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	3.08% 0.98g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	60% 78.2g	130g per day for Men 19-50 years
Sugars	13% 9.35g	0.97% 0.7g	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	6.3% 2.4g	16% 6.1g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.08% 0.04mg	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	7.5% 30μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53.2mg	0% 0mg	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	1.2% 0.18mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	4% 40mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	93% 0.84mg	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	1.25% 0.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	30.6% 0.7mg	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	2% 14mg	237% 1660mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	37.6% 1279mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	189% 2838mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.11% 4.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Raw Oranges have more Vitamin A, 4.4 times more Vitamin B1, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 9 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 2.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oranges vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Raw Oranges have 20.7 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.2 times more Calcium, 18.6 times more Copper, 31.1 times more Iron, 8.9 times more Magnesium, 28.1 times more Manganese, 118.6 times more Phosphorus, 7.1 times more Potassium, 7.8 times more Selenium, more Sodium and 5.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 13.4 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 7.6 times more Energy, 20 times more Fat, 65.6 times more Saturated Fat, 6.7 times more Carbohydrate, 2.5 times more Fiber and 5.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.