Comparing Nutrients in 1 kilogram Oranges VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Oranges	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	16.2% 470kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	11.3% 3.62g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	603% 784g	130g per day for Men 19-50 years
Sugars	129% 94g	21% 15g	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	% 15g	g per day for Men 19-50 years
Fiber	63% 24g	111% 42g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	131% 73g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, corn grits, instant, plain, dry	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	1622% 19.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	536% 6.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	563% 90mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	108% 1.4mg	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	440% 1760μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	3.33% 0.5mg	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, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	40% 400mg	378% 3780mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	33.3% 0.3mg	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	4844% 388mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	89% 2.05mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	747% 11210mg	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	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals, QUAKER, corn grits, instant, plain, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Oranges has more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 22.4 times more Vitamin B1, 17.4 times more Vitamin B2, 31.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Oranges.
• Both Oranges and Cereals, QUAKER, corn grits, instant, plain, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Oranges has 1.5 times more Copper, 1.3 times more Potassium and 12 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 9.5 times more Calcium, 387.5 times more Iron, 2.8 times more Magnesium, 8.2 times more Manganese, 5.1 times more Phosphorus, 34.2 times more Selenium, more Sodium and 5.9 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 6.2 times more Sugars than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 7.3 times more Energy, 17.8 times more Fat, 52.1 times more Omega 6, 6.7 times more Carbohydrate, 1.8 times more Fiber and 7.8 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Oranges as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in one kilogram.