Comparing Nutrients in 300 calories Puddings, vanilla, dry mix, instantVS Oranges

Weight per 300 calories

Puddings, vanilla, dry mix, instant

79.6g

Oranges

638g

Puddings, vanilla, dry mix, instant have 8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Puddings, vanilla, dry mix, instant or Oranges?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, dry mix, instant

99%

Oranges

91%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, dry mix, instantvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.49%0.48g

Fat

0.79%0.77g

0.48 gvs0.77 g

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

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1.07%0.34g

Saturated Fat

0.3%0.096g

0.34 gvs0.096 g

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

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0.05%0.001g

Omega 3

2.8%0.045g

0.001 gvs0.045 g

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

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0.042%0.007g

Omega 6

0.68%0.11g

0.007 gvs0.11 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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57%74g

Carbohydrate

57.7%75g

74 gvs75 g

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

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102%74g

Sugars

82.3%59.7g

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

74 gvs59.7 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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0%0g

Fiber

40.3%15.3g

0 gvs15.3 g

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

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0%0g

Protein

10.7%6g

0 gvs6 g

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

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Vitamins

Puddings, vanilla, dry mix, instantvs Oranges

0.088%0.8μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0.8 μgvs70.2 μg

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

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0.13%0.002mg

Vitamin B1

46.3%0.56mg

Thiamine

0.002 mgvs0.56 mg

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

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1.7%0.022mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.022 mgvs0.26 mg

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

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0.03%0.005mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.005 mgvs1.8 mg

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

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0.41%0.021mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.021 mgvs1.6 mg

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

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0.12%0.002mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.002 mgvs0.38 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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0%0μg

Vitamin B9

48%191μg

Folates and Folic Acid

0 μgvs191 μg

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

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0.66%0.016μg

Vitamin B12

0%0μg

Cobalamin

0.016 μgvs0 μg

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

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 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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0.11%0.016mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.016 mgvs1.15 mg

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

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0.066%0.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.08 μgvs0 μg

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

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Minerals

Puddings, vanilla, dry mix, instantvs Oranges

0.95%9.55mg

Calcium

25.5%255mg

9.55 mgvs255 mg

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

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8.22%0.074mg

Copper

32%0.29mg

0.074 mgvs0.29 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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0.099%0.008mg

Iron

7.98%0.64mg

0.008 mgvs0.64 mg

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

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0.19%0.8mg

Magnesium

15%64mg

0.8 mgvs64 mg

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

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0%0mg

Manganese

6.94%0.16mg

0 mgvs0.16 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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80%561mg

Phosphorus

12.8%89.4mg

561 mgvs89.4 mg

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

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0.28%9.55mg

Potassium

34%1155mg

9.55 mgvs1155 mg

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

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1%0.56μg

Selenium

5.8%3.2μg

0.56 μgvs3.2 μg

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

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74.3%1114mg

Sodium

0%0mg

1114 mgvs0 mg

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

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0.43%0.048mg

Zinc

4.06%0.45mg

0.048 mgvs0.45 mg

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

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0.056%2.07g

Water

15%554g

2.07 gvs554 g

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

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Lets compare vitamin content per 300 calories of Puddings, vanilla, dry mix, instant vs Oranges:

Raw Oranges contain 88.2 times more Vitamin A, 348.9 times more Vitamin B1, 11.5 times more Vitamin B2, 377 times more Vitamin B3, 77.1 times more Vitamin B5, 240.6 times more Vitamin B6, more Vitamin B9, more Vitamin C and 72.2 times more Vitamin E than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, vanilla, dry mix, instant vs Oranges:

Puddings, vanilla, dry mix, instant have 6.3 times more Phosphorus and more Sodium than Raw Oranges.
While Raw Oranges contain 26.7 times more Calcium, 3.9 times more Copper, 80.2 times more Iron, 80.2 times more Magnesium, more Manganese, 121 times more Potassium, 5.7 times more Selenium, 9.4 times more Zinc and 267.6 times more Water than Puddings, vanilla, dry mix, instant.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, dry mix, instant have 1.2 times more Sugars than Raw Oranges.
While Raw Oranges contain more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Puddings, vanilla, dry mix, instant as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Puddings, vanilla, dry mix, instantVS Puddings, vanilla, dry mix, regularOrangesVS Puddings, vanilla, dry mix, regularPuddings, vanilla, dry mix, instantVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Puddings, vanilla, dry mix, instantVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Puddings, vanilla, dry mix, instant or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: