Comparing Nutrients in 14 ounces Oranges VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Oranges	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	51% 37g	1.37% 0.99g	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	25% 9.53g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.8% 0.075mg	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	29.8% 119μg	8.93% 35.7μg	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	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25% 0.23mg	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	4.96% 0.4mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	141% 3.24mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.16% 339g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cereals, WHEATENA, cooked with water, with salt:

• Raw Oranges have more Vitamin A, 7.9 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B5, 3.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.9 times more Vitamin B3 and 2.9 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cereals, WHEATENA, cooked with water, with salt:

• Raw Oranges have 2.4 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 2 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 2.1 times more Magnesium, 32.7 times more Manganese, 4.3 times more Phosphorus, 22 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 37.4 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.3 times more Energy, 2.6 times more Omega 3, 12.3 times more Omega 6 and 2.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Raw Oranges as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.