Comparing Nutrients in 1 kilogram Oranges VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Oranges	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	16.2% 470kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	612% 796g	130g per day for Men 19-50 years
Sugars	129% 94g	8.83% 6.4g	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	63% 24g	42% 16g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	113% 1.47mg	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	75% 300μg	12.5% 50μg	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	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	83.3% 0.75mg	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	12.5% 1mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	46% 1.06mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• Raw Oranges have 6 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.5 times more Vitamin B1, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Vitamin A and Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• Raw Oranges have 20 times more Calcium, 1.3 times more Potassium and 8.7 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.7 times more Copper, 10 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese, 5.2 times more Phosphorus, 34 times more Selenium and 5.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 14.6 times more Sugars and 1.5 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 7.9 times more Energy, 10 times more Fat, 27.9 times more Omega 6, 6.8 times more Carbohydrate and 9.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.