Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Oranges with Peel	Recommended Dietary Allowance
Energy	25.5% 740kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	119% 155g	130g per day for Men 19-50 years
Sugars	1.38% 1g	NA	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	% 1g	NA	g per day for Men 19-50 years
Fiber	29% 11g	118% 45g	38g per day for Men 19-50 years
Protein	28.2% 16g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	71.5% 0.93mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	64% 640mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	63.3% 0.57mg	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	839% 67mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 812g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Oranges with Peel :

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 1.4 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.3 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Oranges with Peel :

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 8.4 times more Iron and 113.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 7.3 times more Potassium than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Oranges with Peel contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium and Potassium
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 1.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.1 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.