Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Oranges with Peel	Recommended Dietary Allowance
Energy	21.4% 620kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	119% 155g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	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	42% 16g	118% 45g	38g per day for Men 19-50 years
Protein	35.7% 20g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	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	99% 690mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.6% 836g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, with 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, whole wheat hot natural cereal, cooked with water, with salt vs Oranges with Peel :

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 1.8 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Vitamin B1, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin C
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Oranges with Peel :

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 1.5 times more Copper, 1.6 times more Magnesium, 3.1 times more Phosphorus, 18.3 times more Selenium, 116.5 times more Sodium and 4.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 10 times more Calcium, 1.3 times more Iron and 2.8 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 1.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.8 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.