Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	17% 490kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	612% 796g	130g per day for Men 19-50 years
Sugars	NA	NA	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	116% 44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	131% 1.7mg	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	80% 320μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	454% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.75% 270μg	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	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	763% 17.6mg	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	507% 3550mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	102% 3480mg	3400mg per day for Men 19-50 years
Selenium	NA	2238% 1231μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, wheat, puffed, fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 kilogram of Valencia Oranges has 1.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 29.9 times more Vitamin B1, 45 times more Vitamin B2, 128.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 kilogram of Valencia Oranges has 1.4 times more Calcium and 28.8 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 11.1 times more Copper, 352.2 times more Iron, 14.5 times more Magnesium, 76.3 times more Manganese, 20.9 times more Phosphorus, 1.9 times more Potassium and 39.3 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 7.4 times more Energy, 6.7 times more Carbohydrate, 1.8 times more Fiber and 14.1 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein