Comparing Nutrients in 14 ounces Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Florida Oranges	Recommended Dietary Allowance
Energy	8.9% 258kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	35.2% 46g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	50% 36.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Florida Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	4.14% 0.095mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.05% 335g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Florida Oranges:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 6.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Florida Oranges provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Florida Oranges:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 6.3 times more Iron and 5.4 times more Selenium than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 43 times more Calcium, more Copper, 2 times more Magnesium and 7.7 times more Potassium than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Selenium
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Florida Oranges lack sufficient amounts of Manganese and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.4 times more Energy, 1.2 times more Carbohydrate and 1.8 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 101.6 times more Sugars and 3.4 times more Fiber than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.