Comparing Nutrients in 500 calories Puddings, chocolate flavor, low calorie, instant, dry mixVS Navel Oranges

Weight per 500 calories

Puddings, chocolate flavor, low calorie, instant, dry mix

140g

Navel Oranges

1020g

Puddings, chocolate flavor, low calorie, instant, dry mix have 7.3 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate flavor, low calorie, instant, dry mix or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Puddings, chocolate flavor, low calorie, instant, dry mix

88%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Puddings, chocolate flavor, low calorie, instant, dry mixvs Navel 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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3.48%3.37g

Fat

1.58%1.53g

3.37 gvs1.53 g

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

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4.3%1.4g

Saturated Fat

0.54%0.17g

1.4 gvs0.17 g

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

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0%0g

Omega 3

5.74%0.092g

0 gvs0.092 g

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

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1.1%0.18g

Omega 6

1.4%0.23g

0.18 gvs0.23 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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84.5%110g

Carbohydrate

98%128g

110 gvs128 g

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

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1.36%0.98g

Sugars

120%86.7g

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

0.98 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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22.5%8.57g

Fiber

59%22.4g

8.57 gvs22.4 g

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

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13.3%7.44g

Protein

16.6%9.3g

7.44 gvs9.3 g

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

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Vitamins

Puddings, chocolate flavor, low calorie, instant, dry mixvs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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2.34%0.028mg

Vitamin B1

58%0.69mg

Thiamine

0.028 mgvs0.69 mg

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

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9.72%0.13mg

Vitamin B2

40%0.52mg

Riboflavin

0.13 mgvs0.52 mg

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

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3.5%0.56mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs4.34 mg

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

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1.54%0.077mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.077 mgvs2.66 mg

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

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4.32%0.056mg

Vitamin B6

62%0.81mg

Pyridoxine

0.056 mgvs0.81 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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2.1%8.43μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

8.43 μgvs347 μg

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

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0.59%0.014μg

Vitamin B12

0%0μg

Cobalamin

0.014 μgvs0 μg

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

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0%0mg

Vitamin C

670%603mg

Ascorbic acid

0 mgvs603 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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0.19%0.028mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.028 mgvs1.53 mg

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

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0.47%0.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.56 μgvs0 μg

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

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Minerals

Puddings, chocolate flavor, low calorie, instant, dry mixvs Navel Oranges

17.7%177mg

Calcium

44%439mg

177 mgvs439 mg

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

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131%1.18mg

Copper

44.2%0.4mg

1.18 mgvs0.4 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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54.6%4.37mg

Iron

16.6%1.33mg

4.37 mgvs1.33 mg

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

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29.8%125mg

Magnesium

26.7%112mg

125 mgvs112 mg

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

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43%0.99mg

Manganese

13%0.3mg

0.99 mgvs0.3 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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333%2331mg

Phosphorus

33.5%235mg

2331 mgvs235 mg

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

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53%1796mg

Potassium

50%1694mg

1796 mgvs1694 mg

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

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9.96%5.48μg

Selenium

0%0μg

5.48 μgvs0 μg

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

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266%3986mg

Sodium

0.68%10.2mg

3986 mgvs10.2 mg

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

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5.23%0.58mg

Zinc

7.42%0.82mg

0.58 mgvs0.82 mg

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

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0.16%5.9g

Water

23.7%877g

5.9 gvs877 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 flavor, low calorie, instant, dry mix vs Navel Oranges:

Raw Navel Oranges contain more Vitamin A, 24.7 times more Vitamin B1, 4.1 times more Vitamin B2, 7.7 times more Vitamin B3, 34.5 times more Vitamin B5, 14.3 times more Vitamin B6, 41.2 times more Vitamin B9, more Vitamin C and 54.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate flavor, low calorie, instant, dry mix vs Navel Oranges:

Puddings, chocolate flavor, low calorie, instant, dry mix have 3 times more Copper, 3.3 times more Iron, 3.3 times more Manganese, 9.9 times more Phosphorus, more Selenium and 390.6 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 2.5 times more Calcium, 1.4 times more Zinc and 148.7 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
Both Puddings, chocolate flavor, low calorie, instant, dry mix and Raw Navel Oranges have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges contain more Omega 3, 88.2 times more Sugars and 2.6 times more Fiber than Puddings, chocolate flavor, low calorie, instant, dry mix.
Both Puddings, chocolate flavor, low calorie, instant, dry mix and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, chocolate flavor, low calorie, instant, dry mixVS Jellies, reduced sugar, home preservedNavel OrangesVS Jellies, reduced sugar, home preservedPuddings, chocolate flavor, low calorie, instant, dry mixVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Puddings, chocolate flavor, low calorie, instant, dry mixVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, chocolate flavor, low calorie, instant, dry mix or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: