Comparing Nutrients in 1 kilogram Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Florida Oranges	Recommended Dietary Allowance
Energy	19% 550kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	84% 109g	88.8% 115g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	21% 8g	63% 24g	38g per day for Men 19-50 years
Protein	32.5% 18g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	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	105% 1.26mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	193% 770μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Florida Oranges	Recommended Dietary Allowance
Calcium	97% 970mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	666% 53.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	53% 370mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Florida Oranges:

• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Florida Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin C
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Florida Oranges:

• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt has 2.3 times more Calcium, 59.2 times more Iron, 8.2 times more Manganese, 3.1 times more Phosphorus, 25.6 times more Selenium and 2.9 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Magnesium and 7.3 times more Potassium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Florida Oranges contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt has 2.6 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 12 times more Sugars and 3 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Florida Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.