Comparing Nutrients in 1 kilogram Oranges VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	84% 109g	130g per day for Men 19-50 years
Sugars	129% 94g	10.5% 7.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	63% 24g	21% 8g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	74% 0.96mg	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	193% 770μg	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	2.67% 0.4mg	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

	Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	40% 400mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.7% 507μg	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	666% 53.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	85.2% 1.96mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	84% 1260mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23.4% 866g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals, farina, enriched, cooked with water, with salt:

• Raw Oranges have more Vitamin A, more Vitamin C and 4.5 times more Vitamin E than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cereals, farina, enriched, cooked with water, with salt:

• Raw Oranges have 1.4 times more Magnesium and 7.9 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 2.4 times more Calcium, 53.3 times more Iron, 7.8 times more Manganese, 2.6 times more Phosphorus, 6 times more Selenium, more Sodium and 3.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 12.3 times more Sugars and 3 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Oranges as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.