Comparing Nutrients in 100 grams Puddings, vanilla, ready-to-eat, fat free VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Energy	3.07% 89kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	21% 15g	13% 9.35g	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	0% 0g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.92% 0.2mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	4.6% 0.06mg	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	0.75% 3μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.75% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	59% 53.2mg	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	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.44% 0.013mg	5% 0.045mg	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	4.5% 0.36mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	1.1% 0.025mg	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	7.7% 54mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.08% 77g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat, fat free have 2.2 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 4 times more Vitamin B1, 5.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 10 times more Vitamin B9, 44.3 times more Vitamin C and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Puddings, vanilla, ready-to-eat, fat free vs Oranges:

• Puddings, vanilla, ready-to-eat, fat free have 3.6 times more Iron, 3.9 times more Phosphorus, 3.4 times more Selenium, more Sodium and 3.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.5 times more Copper, 1.4 times more Magnesium, 6.3 times more Manganese and 1.7 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Raw Oranges have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puddings, vanilla, ready-to-eat, fat free have 1.9 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.