Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Valencia Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	NA	4.16% 3g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	29.3% 0.38mg	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	76.4% 306μg	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	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, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	16% 159mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.03% 201μg	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	264% 21mg	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	34% 0.78mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, farina, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cereals, farina, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have more Vitamin C than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, enriched, cooked with water, with salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, farina, enriched, cooked with water, with salt:

• 14 ounces of Valencia Oranges have 1.4 times more Magnesium and 7.8 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 2.4 times more Calcium, 59.2 times more Iron, 8.5 times more Manganese, 2.2 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, enriched, cooked with water, with 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, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 3.1 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, enriched, cooked with water, with salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.