Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Valencia Oranges	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	17% 490kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	87% 63g	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	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	169% 2.2mg	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	98% 390μg	120% 480μg	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	539% 485mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	40% 400mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	91% 0.82mg	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	11.3% 0.9mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	280% 6.43mg	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	24.3% 170mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Valencia Oranges has more Vitamin C than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 9.2 times more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 7.9 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Valencia Oranges has 2.5 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 1.5 times more Calcium, 2.2 times more Copper, 23.4 times more Iron, 2.4 times more Magnesium, 28 times more Manganese, 4.7 times more Phosphorus, more Sodium and 9.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 2 times more Energy, 9.3 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3 in one kilogram.