Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	0.38% 0.28g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	9.46% 0.12mg	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	38.7% 155μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	16% 159mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	16% 0.14mg	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	4.47% 0.36mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	32.4% 0.75mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 14 ounces of Valencia Oranges have 2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.7 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 14 ounces of Valencia Oranges have 1.4 times more Magnesium and 7.8 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 2.6 times more Calcium, 45.4 times more Iron, 8.2 times more Manganese, 2.8 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 3.6 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.