Comparing Nutrients in 500 calories Puddings, chocolate, dry mix, regularVS Oranges

Weight per 500 calories

Puddings, chocolate, dry mix, regular

138g

Oranges

1064g

Puddings, chocolate, dry mix, regular have 7.7 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 500 calories - Puddings, chocolate, dry mix, regular or Oranges?

Macros Ratio

Protein Fat Carbs

Puddings, chocolate, dry mix, regular

92%

Oranges

91%

500 kcal ▼

Macro Nutrients

Puddings, chocolate, dry mix, regularvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3%2.9g

Fat

1.3%1.28g

2.9 gvs1.28 g

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

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5.33%1.7g

Saturated Fat

0.5%0.16g

1.7 gvs0.16 g

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

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0%0g

Omega 3

4.65%0.074g

0 gvs0.074 g

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

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0.64%0.11g

Omega 6

1.13%0.19g

0.11 gvs0.19 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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95%123g

Carbohydrate

96%125g

123 gvs125 g

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

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81.7%59.2g

Sugars

137%99g

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

59.2 gvs99 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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16.4%6.2g

Fiber

67%25.5g

6.2 gvs25.5 g

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

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6.4%3.6g

Protein

18%10g

3.6 gvs10 g

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

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Vitamins

Puddings, chocolate, dry mix, regularvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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1.73%0.021mg

Vitamin B1

77%0.93mg

Thiamine

0.021 mgvs0.93 mg

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

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7.54%0.098mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.098 mgvs0.43 mg

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

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2.85%0.46mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs3 mg

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

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0.97%0.048mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.048 mgvs2.66 mg

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

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1.7%0.022mg

Vitamin B6

49%0.64mg

Pyridoxine

0.022 mgvs0.64 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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1.4%5.52μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

5.52 μgvs319 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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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0.092%0.014mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.014 mgvs1.9 mg

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

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0.35%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

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

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Minerals

Puddings, chocolate, dry mix, regularvs Oranges

7.32%73.2mg

Calcium

42.6%426mg

73.2 mgvs426 mg

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

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79.5%0.72mg

Copper

53%0.48mg

0.72 mgvs0.48 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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31.4%2.5mg

Iron

13.3%1.06mg

2.5 mgvs1.06 mg

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

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22%93mg

Magnesium

25.3%106mg

93 mgvs106 mg

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

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32.2%0.74mg

Manganese

11.6%0.27mg

0.74 mgvs0.27 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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17.4%122mg

Phosphorus

21.3%149mg

122 mgvs149 mg

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

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8.5%289mg

Potassium

56.6%1926mg

289 mgvs1926 mg

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

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8.3%4.56μg

Selenium

9.67%5.3μg

4.56 μgvs5.3 μg

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

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44%662mg

Sodium

0%0mg

662 mgvs0 mg

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

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11.3%1.24mg

Zinc

6.77%0.74mg

1.24 mgvs0.74 mg

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

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0.15%5.52g

Water

25%923g

5.52 gvs923 g

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

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Lets compare vitamin content per 500 calories of Puddings, chocolate, dry mix, regular vs Oranges:

Raw Oranges contain more Vitamin A, 44.7 times more Vitamin B1, 4.3 times more Vitamin B2, 6.6 times more Vitamin B3, 55 times more Vitamin B5, 28.9 times more Vitamin B6, 57.8 times more Vitamin B9, more Vitamin C and 138.6 times more Vitamin E than Puddings, chocolate, dry mix, regular.
Both Puddings, chocolate, dry mix, regular as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, dry mix, regular vs Oranges:

Puddings, chocolate, dry mix, regular have 1.5 times more Copper, 2.4 times more Iron, 2.8 times more Manganese, more Sodium and 1.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 5.8 times more Calcium, 6.7 times more Potassium and 167 times more Water than Puddings, chocolate, dry mix, regular.
Both Puddings, chocolate, dry mix, regular and Raw Oranges have similar amounts of Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate, dry mix, regular have 10.7 times more Saturated Fat than Raw Oranges.
While Raw Oranges contain 1.7 times more Sugars, 4.1 times more Fiber and 2.8 times more Protein than Puddings, chocolate, dry mix, regular.
Both Puddings, chocolate, dry mix, regular and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, chocolate, dry mix, regular as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, chocolate, dry mix, regularVS Puddings, rice, dry mixOrangesVS Puddings, rice, dry mixPuddings, chocolate, dry mix, regularVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Puddings, chocolate, dry mix, regularVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, chocolate, dry mix, regular or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: