Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat freeVS Navel Oranges

Weight per 300 calories

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

337g

Navel Oranges

612g

Puddings, vanilla, ready-to-eat, fat free have 1.8 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Navel Oranges?

Macros Ratio

Protein Fat Carbs

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

91%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, ready-to-eat, fat freevs Navel 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%0g

Fat

0.95%0.92g

0 gvs0.92 g

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

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0%0g

Saturated Fat

0.33%0.1g

0 gvs0.1 g

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

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0%0g

Omega 3

3.44%0.055g

0 gvs0.055 g

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

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0%0g

Omega 6

0.83%0.14g

0 gvs0.14 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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52.3%68g

Carbohydrate

59%76.8g

68 gvs76.8 g

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

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70.3%51g

Sugars

71.8%52g

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

51 gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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0%0g

Fiber

35.4%13.5g

0 gvs13.5 g

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

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12%6.8g

Protein

9.95%5.57g

6.8 gvs5.57 g

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

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Vitamins

Puddings, vanilla, ready-to-eat, fat freevs Navel Oranges

0.37%3.37μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

3.37 μgvs73.5 μg

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

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6.18%0.074mg

Vitamin B1

34.7%0.42mg

Thiamine

0.074 mgvs0.42 mg

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

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23%0.3mg

Vitamin B2

24%0.31mg

Riboflavin

0.3 mgvs0.31 mg

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

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1.1%0.18mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

0.18 mgvs2.6 mg

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

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13.2%0.66mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.66 mgvs1.6 mg

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

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4.93%0.064mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.064 mgvs0.48 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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2.53%10μg

Vitamin B9

52%208μg

Folates and Folic Acid

10 μgvs208 μg

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

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29.5%0.71μg

Vitamin B12

0%0μg

Cobalamin

0.71 μgvs0 μg

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

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4.5%4.04mg

Vitamin C

402%362mg

Ascorbic acid

4.04 mgvs362 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%0mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

0 mgvs0.92 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Puddings, vanilla, ready-to-eat, fat freevs Navel Oranges

13.5%135mg

Calcium

26.3%263mg

135 mgvs263 mg

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

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4.87%0.044mg

Copper

26.5%0.24mg

0.044 mgvs0.24 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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15%1.2mg

Iron

9.95%0.8mg

1.2 mgvs0.8 mg

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

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5.6%23.6mg

Magnesium

16%67.3mg

23.6 mgvs67.3 mg

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

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0.59%0.013mg

Manganese

7.7%0.18mg

0.013 mgvs0.18 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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26%182mg

Phosphorus

20%141mg

182 mgvs141 mg

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

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10.7%364mg

Potassium

30%1016mg

364 mgvs1016 mg

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

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10.4%5.73μg

Selenium

0%0μg

5.73 μgvs0 μg

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

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43%644mg

Sodium

0.41%6.12mg

644 mgvs6.12 mg

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

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7.05%0.78mg

Zinc

4.45%0.49mg

0.78 mgvs0.49 mg

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

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7%259g

Water

14.2%526g

259 gvs526 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, ready-to-eat, fat free vs Navel Oranges:

Puddings, vanilla, ready-to-eat, fat free have more Vitamin B12 than Raw Navel Oranges.
While Raw Navel Oranges contain 21.8 times more Vitamin A, 5.6 times more Vitamin B1, 14.8 times more Vitamin B3, 2.4 times more Vitamin B5, 7.6 times more Vitamin B6, 20.6 times more Vitamin B9, 89.5 times more Vitamin C and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Raw Navel Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Puddings, vanilla, ready-to-eat, fat free as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, vanilla, ready-to-eat, fat free vs Navel Oranges:

Puddings, vanilla, ready-to-eat, fat free have 1.5 times more Iron, 1.3 times more Phosphorus, more Selenium, 105.2 times more Sodium and 1.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2 times more Calcium, 5.4 times more Copper, 2.9 times more Magnesium, 13.2 times more Manganese, 2.8 times more Potassium and 2 times more Water than Puddings, vanilla, ready-to-eat, fat free.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, ready-to-eat, fat free have 1.2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain more Omega 3 and more Fiber than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Puddings, vanilla, ready-to-eat, fat free as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Puddings, vanilla, ready-to-eat, fat freeVS Puddings, tapioca, ready-to-eat, fat freeNavel OrangesVS Puddings, tapioca, ready-to-eat, fat freePuddings, vanilla, ready-to-eat, fat freeVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat freeVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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