Comparing Nutrients in 14 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Energy	7.1% 206kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.6g	36.3% 47g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	19.2% 0.25mg	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	2.98% 12μg	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16.3% 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	196% 15.7mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	3.97% 0.091mg	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	9.64% 67.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF RICE, cooked with water, with salt vs Valencia Oranges:

• Cereals, CREAM OF RICE, cooked with water, with salt have 3.8 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B2, 3.3 times more Vitamin B5, 2.3 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Raw Valencia Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Valencia Oranges:

• Cereals, CREAM OF RICE, cooked with water, with salt have 44 times more Iron, 6.3 times more Manganese, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium, 3.3 times more Magnesium and 9 times more Potassium than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Raw Valencia Oranges have similar amounts of Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 3.2 times more Omega 3 and 25 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.