Comparing Nutrients in 100 grams Oranges VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	1.62% 47kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	13% 9.35g	23.7% 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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	0% 0g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	1.4% 0.018mg	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	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53.2mg	0.33% 0.3mg	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	1.2% 0.18mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	4% 40mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	10.2% 0.092mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	5.13% 0.12mg	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	8% 56mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	1.88% 69.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Puddings, chocolate, ready-to-eat:

• Raw Oranges have 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 3.3 times more Vitamin B6, 10 times more Vitamin B9 and 177.3 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.3 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and 1.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin B5 per 100 g.
• Both Raw Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oranges vs Puddings, chocolate, ready-to-eat:

• Raw Oranges have 1.2 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.3 times more Calcium, 2 times more Copper, 12.7 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 4 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Puddings, chocolate, ready-to-eat have similar amounts of Potassium per 100 g.
• Both Raw Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have more Fiber than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 3 times more Energy, 38.3 times more Fat, 84.2 times more Saturated Fat, 2 times more Carbohydrate, 1.8 times more Sugars and 2.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.