Comparing Nutrients in 1 kilogram Cereals, WHEATENA, dry VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Energy	123% 3570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	79.6% 13.5g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	582% 756g	96% 125g	130g per day for Men 19-50 years
Sugars	22% 16g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	337% 128g	58% 22g	38g per day for Men 19-50 years
Protein	234% 131g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.2% 2.7mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	60.8% 0.79mg	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	148% 590μg	85% 340μg	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	657% 591mg	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	229% 34.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	500% 5000mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	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	446% 35.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	2288% 52.6mg	12.6% 0.29mg	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	549% 3840mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	145% 4920mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.76% 65g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, WHEATENA, dry vs Navel Oranges:

• Cereals, WHEATENA, dry have 2.7 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 22.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and more Vitamin C than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Cereals, WHEATENA, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, dry vs Navel Oranges:

• Cereals, WHEATENA, dry have 11.6 times more Calcium, 8.5 times more Copper, 27.5 times more Iron, 11.8 times more Magnesium, 181.4 times more Manganese, 16.7 times more Phosphorus, 3 times more Potassium, more Selenium and 55.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 13.2 times more Water than Cereals, WHEATENA, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, WHEATENA, dry have 7.3 times more Energy, 19.3 times more Fat, 25.3 times more Saturated Fat, 12.1 times more Omega 3, 58.8 times more Omega 6, 6 times more Carbohydrate, 5.8 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.3 times more Sugars than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.