Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	6.7% 194kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	13.8% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	219% 285g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.87g	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	% 1.55g	g per day for Men 19-50 years
Fiber	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	27.5% 0.36mg	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	NA	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	9.8% 1.47mg	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, dry	Recommended Dietary Allowance
Calcium	16% 159mg	350% 3501mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	91% 0.82mg	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	1589% 127mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	236% 5.43mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Raw Valencia Oranges have more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 8.7 times more Vitamin B1, 10.4 times more Vitamin B2, 30.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Raw Valencia Oranges have 7.5 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 22.1 times more Calcium, 5.6 times more Copper, 355.8 times more Iron, 4.6 times more Magnesium, 59.4 times more Manganese, 23.4 times more Phosphorus, more Sodium and 22.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 7.2 times more Energy, 4.7 times more Fat, 2.3 times more Omega 3, 13.4 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Fiber and 11.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 14 oz.