Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Energy	22.4% 650kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	90% 118g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	129% 94g	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	18.4% 7g	63% 24g	38g per day for Men 19-50 years
Protein	22% 12.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	46% 0.6mg	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	67.5% 270μg	75% 300μg	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	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	50% 0.45mg	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	71.3% 5.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11% 0.25mg	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	20% 140mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	149% 2230mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23% 844g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Oranges:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 1.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 6.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 9 times more Vitamin E than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Oranges:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 5.7 times more Iron, 1.5 times more Manganese, 5.4 times more Selenium, more Sodium and 2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 40 times more Calcium, more Copper, 2 times more Magnesium and 8.2 times more Potassium than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Raw Oranges have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 1.4 times more Energy and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 103.9 times more Sugars and 3.4 times more Fiber than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Raw Oranges have similar amounts of Carbohydrate per 1 kg.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.