Comparing Nutrients in 100 grams Oranges with Peel VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	2.17% 63kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	72.5% 94g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.5g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	2.46% 0.032mg	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% 0μg	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	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	7% 70mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	3.22% 0.029mg	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	10% 0.8mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	NA	1.43% 0.033mg	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	3.14% 22mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.11% 4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges with Peel vs Puddings, tapioca, dry mix, with no added salt:

• Raw Oranges with Peel have more Vitamin A, 100 times more Vitamin B1, 8.3 times more Vitamin B2, 125 times more Vitamin B3, 22 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Raw Oranges with Peel as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oranges with Peel vs Puddings, tapioca, dry mix, with no added salt:

• Raw Oranges with Peel have 17.5 times more Calcium, 2 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 5.5 times more Phosphorus, 39.2 times more Potassium, 7 times more Selenium, 1.4 times more Zinc and 20.6 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges with Peel have 22.5 times more Fiber and 13 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 5.9 times more Energy and 6.1 times more Carbohydrate than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.