Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	51% 37g	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	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	14% 7.94g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	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	23% 0.28mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	18.3% 0.24mg	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	14% 55.6μg	29.8% 119μg	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	235% 211mg	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	6.35% 0.95mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	20% 0.18mg	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	30.8% 2.46mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	4.3% 0.099mg	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	39% 274mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Oranges:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Oranges:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.8 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 23.3 times more Manganese, 4.9 times more Phosphorus, 25.6 times more Selenium, more Sodium and 6.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.7 times more Calcium and 2.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.3 times more Energy, 10.4 times more Omega 6 and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 116.9 times more Sugars and 1.5 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.