Comparing Nutrients in 14 ounces OrangesVS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

Protein Fat Carbs

Oranges

91%

Puddings, chocolate, ready-to-eat, fat free

89%

14 oz ▼

Macro Nutrients

Orangesvs Puddings, chocolate, ready-to-eat, fat free

6.43%187kcal

Energy

12.7%369kcal

187 kcalvs369 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

1.23%1.2g

0.48 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

0%0g

0.06 gvs0 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

0%0g

0.028 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g

Omega 6

0%0g

0.071 gvs0 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

1.37%3.97mg

0 mgvs3.97 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

63.7%83g

46.6 gvs83 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51%37g

Sugars

86.2%62.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

37 gvs62.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

3.13%1.2g

9.53 gvs1.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

13.7%7.66g

3.73 gvs7.66 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Puddings, chocolate, ready-to-eat, fat free

4.85%43.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

43.7 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

5.95%0.071mg

Thiamine

0.35 mgvs0.071 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

22.6%0.29mg

Riboflavin

0.16 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7%1.1mg

Vitamin B3

2.16%0.35mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.35 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

11.7%0.59mg

Pantothenic acid

0.99 mgvs0.59 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.24 mgvs0.064 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.8%119μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

119 μgvs12 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

25%0.6μg

Cobalamin

0 μgvs0.6 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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235%211mg

Vitamin C

0%0mg

Ascorbic acid

211 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.71 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.33%0.4μg

Phytomenadione or phylloquinone

0 μgvs0.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Puddings, chocolate, ready-to-eat, fat free

16%159mg

Calcium

15.5%155mg

159 mgvs155 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

36.6%0.33mg

0.18 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.96%0.4mg

Iron

84%6.7mg

0.4 mgvs6.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

14%59.5mg

39.7 mgvs59.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.3%0.099mg

Manganese

13.5%0.31mg

0.099 mgvs0.31 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg

Phosphorus

30.6%214mg

55.6 mgvs214 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg

Potassium

24.3%826mg

718 mgvs826 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

11.5%6.35μg

2 μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

40.7%611mg

0 mgvs611 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg

Zinc

11%1.2mg

0.28 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

8.18%303g

344 gvs303 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oranges vs Puddings, chocolate, ready-to-eat, fat free:

Raw Oranges have more Vitamin A, 4.8 times more Vitamin B1, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
While Puddings, chocolate, ready-to-eat, fat free contain 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Oranges.
Both Raw Oranges as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Puddings, chocolate, ready-to-eat, fat free:

Puddings, chocolate, ready-to-eat, fat free contain 1.8 times more Copper, 16.9 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 3.9 times more Phosphorus, 3.2 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
Both Raw Oranges and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 8 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
While Puddings, chocolate, ready-to-eat, fat free contain 2 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Sugars and 2.1 times more Protein than Raw Oranges.
Both Raw Oranges as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesPuddings, chocolate, ready-to-eat, fat freeVS Valencia OrangesOrangesVS Frostings, chocolate, creamy, dry mixPuddings, chocolate, ready-to-eat, fat freeVS Frostings, chocolate, creamy, dry mix

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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