Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, dry VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Florida Oranges	Recommended Dietary Allowance
Energy	128% 3700kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	634% 824g	88.8% 115g	130g per day for Men 19-50 years
Sugars	4.14% 3g	126% 91g	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	113% 63g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Florida 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	425% 5.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	466% 74.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	39.2% 0.51mg	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	72.5% 290μg	42.5% 170μg	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	500% 450mg	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	7.33% 1.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Florida Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	43.3% 0.39mg	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	3555% 284mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	10.4% 0.24mg	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	177% 1240mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, dry vs Florida Oranges:

• Cereals, CREAM OF RICE, dry have 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 18.7 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, more Vitamin C and 1.6 times more Vitamin E than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, dry vs Florida Oranges:

• Cereals, CREAM OF RICE, dry have 6.3 times more Copper, 316 times more Iron, 2.3 times more Magnesium, 43 times more Manganese, 10.3 times more Phosphorus, 38 times more Selenium and 14 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 8.6 times more Calcium and 8.3 times more Water than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Raw Florida Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF RICE, dry have 8 times more Energy, 2.2 times more Omega 3, 7.1 times more Carbohydrate and 9 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 30.5 times more Sugars and 3.4 times more Fiber than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.