Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat, fat freeVS Oranges

Weight per 500 calories

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

532g

Oranges

1064g

Puddings, tapioca, ready-to-eat, fat free have 2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, ready-to-eat, fat free or Oranges?

Macros Ratio

Protein Fat Carbs

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

91%

Oranges

91%

500 kcal ▼

Macro Nutrients

Puddings, tapioca, ready-to-eat, fat freevs 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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1.9%1.86g

Fat

1.3%1.28g

1.86 gvs1.28 g

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

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2.03%0.65g

Saturated Fat

0.5%0.16g

0.65 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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0.063%0.011g

Omega 6

1.13%0.19g

0.011 gvs0.19 g

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

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1.83%5.3mg

Cholesterol

0%0mg

5.3 mgvs0 mg

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

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87%113g

Carbohydrate

96%125g

113 gvs125 g

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

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104%75.4g

Sugars

137%99g

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

75.4 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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0%0g

Fiber

67%25.5g

0 gvs25.5 g

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

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13.7%7.66g

Protein

18%10g

7.66 gvs10 g

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

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Vitamins

Puddings, tapioca, ready-to-eat, fat freevs 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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5.76%0.069mg

Vitamin B1

77%0.93mg

Thiamine

0.069 mgvs0.93 mg

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

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30.7%0.4mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.4 mgvs0.43 mg

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

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3.36%0.54mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs3 mg

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

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3.2%0.16mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.16 mgvs2.66 mg

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

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8.2%0.11mg

Vitamin B6

49%0.64mg

Pyridoxine

0.11 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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2.66%10.6μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

10.6 μgvs319 μg

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

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68.7%1.65μg

Vitamin B12

0%0μg

Cobalamin

1.65 μgvs0 μg

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

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1.77%1.6mg

Vitamin C

629%566mg

Ascorbic acid

1.6 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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0.35%0.053mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.053 mgvs1.9 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, tapioca, ready-to-eat, fat freevs Oranges

27.7%277mg

Calcium

42.6%426mg

277 mgvs426 mg

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

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10.6%0.096mg

Copper

53%0.48mg

0.096 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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7.3%0.59mg

Iron

13.3%1.06mg

0.59 mgvs1.06 mg

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

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6.33%26.6mg

Magnesium

25.3%106mg

26.6 mgvs106 mg

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

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2.54%0.059mg

Manganese

11.6%0.27mg

0.059 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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50%351mg

Phosphorus

21.3%149mg

351 mgvs149 mg

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

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11%372mg

Potassium

56.6%1926mg

372 mgvs1926 mg

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

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0%0μg

Selenium

9.67%5.3μg

0 μgvs5.3 μg

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

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66.3%995mg

Sodium

0%0mg

995 mgvs0 mg

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

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8.22%0.9mg

Zinc

6.77%0.74mg

0.9 mgvs0.74 mg

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

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11%406g

Water

25%923g

406 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, tapioca, ready-to-eat, fat free vs Oranges:

Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 13.4 times more Vitamin B1, 5.6 times more Vitamin B3, 16.7 times more Vitamin B5, 6 times more Vitamin B6, 30 times more Vitamin B9, 354.7 times more Vitamin C and 36 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
Both Puddings, tapioca, ready-to-eat, fat free and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, tapioca, ready-to-eat, fat free vs Oranges:

Puddings, tapioca, ready-to-eat, fat free have 2.4 times more Phosphorus, more Sodium and 1.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.5 times more Calcium, 5 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 4.5 times more Manganese, 5.2 times more Potassium, more Selenium and 2.3 times more Water than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 500 calories:

Raw Oranges contain 1.3 times more Sugars, more Fiber and 1.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
Both Puddings, tapioca, ready-to-eat, fat free and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, tapioca, ready-to-eat, fat free 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, tapioca, ready-to-eat, fat freeVS Puddings, chocolate, ready-to-eat, fat freeOrangesVS Puddings, chocolate, ready-to-eat, fat freePuddings, tapioca, ready-to-eat, fat freeVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat, fat freeVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, tapioca, ready-to-eat, fat free or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: