Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	17% 490kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Fiber	65.8% 25g	29% 11g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	105% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	21.5% 0.28mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	40% 400mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	0% 0mg	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	839% 67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	21.3% 0.49mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 1 kilogram of Valencia Oranges has 4.8 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 1.6 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 1 kilogram of Valencia Oranges has more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 6.6 times more Potassium than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 1.6 times more Calcium, 74.6 times more Iron, 2.1 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 2.3 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 1.5 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.