Comparing Nutrients in 7 ounces OrangesVS Puddings, chocolate, dry mix, regular

Macros Ratio

Protein Fat Carbs

Oranges

91%

Puddings, chocolate, dry mix, regular

92%

7 oz ▼

Macro Nutrients

Orangesvs Puddings, chocolate, dry mix, regular

3.2%93kcal

Energy

24.8%718kcal

93 kcalvs718 kcal

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

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0.25%0.24g

Fat

4.3%4.17g

0.24 gvs4.17 g

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

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0.093%0.03g

Saturated Fat

7.65%2.45g

0.03 gvs2.45 g

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

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0.87%0.014g

Omega 3

0%0g

0.014 gvs0 g

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

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0.21%0.036g

Omega 6

0.92%0.16g

0.036 gvs0.16 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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18%23.3g

Carbohydrate

136%177g

23.3 gvs177 g

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

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25.6%18.6g

Sugars

117%85g

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

18.6 gvs85 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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12.5%4.76g

Fiber

23.5%8.93g

4.76 gvs8.93 g

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

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3.33%1.87g

Protein

9.2%5.16g

1.87 gvs5.16 g

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

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Vitamins

Orangesvs Puddings, chocolate, dry mix, regular

2.43%22μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

22 μgvs0 μg

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

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14.4%0.17mg

Vitamin B1

2.5%0.03mg

Thiamine

0.17 mgvs0.03 mg

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

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6.1%0.079mg

Vitamin B2

11%0.14mg

Riboflavin

0.079 mgvs0.14 mg

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

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3.5%0.56mg

Vitamin B3

4.1%0.65mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.65 mg

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

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9.92%0.5mg

Vitamin B5

1.4%0.069mg

Pantothenic acid

0.5 mgvs0.069 mg

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

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9.16%0.12mg

Vitamin B6

2.44%0.032mg

Pyridoxine

0.12 mgvs0.032 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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15%59.5μg

Vitamin B9

2%7.94μg

Folates and Folic Acid

59.5 μgvs7.94 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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117%106mg

Vitamin C

0%0mg

Ascorbic acid

106 mgvs0 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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2.4%0.36mg

Vitamin E

0.13%0.02mg

Tocopherols and Tocotrienols

0.36 mgvs0.02 mg

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

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0%0μg

Vitamin K

0.5%0.6μg

Phytomenadione or phylloquinone

0 μgvs0.6 μg

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

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Minerals

Orangesvs Puddings, chocolate, dry mix, regular

7.94%79.4mg

Calcium

10.5%105mg

79.4 mgvs105 mg

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

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9.92%0.089mg

Copper

114%1.03mg

0.089 mgvs1.03 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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2.5%0.2mg

Iron

45%3.6mg

0.2 mgvs3.6 mg

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

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4.72%20mg

Magnesium

31.7%133mg

20 mgvs133 mg

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

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2.16%0.05mg

Manganese

46.3%1.07mg

0.05 mgvs1.07 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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3.97%27.8mg

Phosphorus

25%175mg

27.8 mgvs175 mg

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

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10.6%359mg

Potassium

12%415mg

359 mgvs415 mg

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

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1.8%0.99μg

Selenium

12%6.55μg

0.99 μgvs6.55 μg

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

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0%0mg

Sodium

63.4%951mg

0 mgvs951 mg

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

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1.26%0.14mg

Zinc

16.2%1.8mg

0.14 mgvs1.8 mg

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

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4.65%172g

Water

0.21%7.94g

172 gvs7.94 g

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

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Lets compare vitamin content per 7 ounces of Oranges vs Puddings, chocolate, dry mix, regular:

Raw Oranges have more Vitamin A, 5.8 times more Vitamin B1, 7.1 times more Vitamin B5, 3.8 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C and 18 times more Vitamin E than Puddings, chocolate, dry mix, regular.
While Puddings, chocolate, dry mix, regular contain 1.8 times more Vitamin B2 than Raw Oranges.
Both Raw Oranges and Puddings, chocolate, dry mix, regular have similar amounts of Vitamin B3 per 7 oz.
Both Raw Oranges as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Puddings, chocolate, dry mix, regular:

Raw Oranges have 21.7 times more Water than Puddings, chocolate, dry mix, regular.
While Puddings, chocolate, dry mix, regular contain 1.3 times more Calcium, 11.5 times more Copper, 18.2 times more Iron, 6.7 times more Magnesium, 21.5 times more Manganese, 6.3 times more Phosphorus, 6.6 times more Selenium, more Sodium and 12.9 times more Zinc than Raw Oranges.
Both Raw Oranges and Puddings, chocolate, dry mix, regular have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Puddings, chocolate, dry mix, regular contain 7.7 times more Energy, 17.5 times more Fat, 82.3 times more Saturated Fat, 7.6 times more Carbohydrate, 4.6 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Raw Oranges.
Both Raw Oranges as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces OrangesVS Puddings, chocolate, dry mix, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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