Comparing Nutrients in 100 calories Puddings, tapioca, ready-to-eat, fat freeVS Oranges

Weight per 100 calories

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

106g

Oranges

213g

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 100 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%

100 kcal ▼

Macro Nutrients

Puddings, tapioca, ready-to-eat, fat freevs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.38%0.37g

Fat

0.26%0.26g

0.37 gvs0.26 g

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

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0.41%0.13g

Saturated Fat

0.1%0.032g

0.13 gvs0.032 g

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

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0%0g

Omega 3

0.93%0.015g

0 gvs0.015 g

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

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0.013%0.002g

Omega 6

0.23%0.038g

0.002 gvs0.038 g

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

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0.37%1.06mg

Cholesterol

0%0mg

1.06 mgvs0 mg

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

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17.4%22.7g

Carbohydrate

19.2%25g

22.7 gvs25 g

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

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21%15g

Sugars

27.4%20g

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

15 gvs20 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

13.4%5.1g

0 gvs5.1 g

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

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2.74%1.53g

Protein

3.57%2g

1.53 gvs2 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

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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1.15%0.014mg

Vitamin B1

15.4%0.19mg

Thiamine

0.014 mgvs0.19 mg

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

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6.14%0.08mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.08 mgvs0.085 mg

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

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0.67%0.11mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.11 mgvs0.6 mg

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

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0.64%0.032mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.032 mgvs0.53 mg

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

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1.64%0.021mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.021 mgvs0.13 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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0.53%2.13μg

Vitamin B9

16%64μg

Folates and Folic Acid

2.13 μgvs64 μg

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

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13.7%0.33μg

Vitamin B12

0%0μg

Cobalamin

0.33 μgvs0 μg

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

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0.35%0.32mg

Vitamin C

126%113mg

Ascorbic acid

0.32 mgvs113 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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0.071%0.011mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.011 mgvs0.38 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

5.53%55.3mg

Calcium

8.5%85mg

55.3 mgvs85 mg

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

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2.13%0.019mg

Copper

10.6%0.096mg

0.019 mgvs0.096 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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1.46%0.12mg

Iron

2.66%0.21mg

0.12 mgvs0.21 mg

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

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1.27%5.3mg

Magnesium

5.07%21.3mg

5.3 mgvs21.3 mg

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

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0.51%0.012mg

Manganese

2.3%0.053mg

0.012 mgvs0.053 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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10%70.2mg

Phosphorus

4.26%29.8mg

70.2 mgvs29.8 mg

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

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2.2%74.5mg

Potassium

11.3%385mg

74.5 mgvs385 mg

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

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0%0μg

Selenium

1.93%1.06μg

0 μgvs1.06 μg

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

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13.3%199mg

Sodium

0%0mg

199 mgvs0 mg

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

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1.64%0.18mg

Zinc

1.35%0.15mg

0.18 mgvs0.15 mg

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

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2.2%81g

Water

5%185g

81 gvs185 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 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 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Puddings, tapioca, ready-to-eat, fat freeVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Puddings, tapioca, ready-to-eat, fat free or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: