Comparing Nutrients in 1 kilogram Florida Oranges VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Florida Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	16% 460kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	86% 112g	130g per day for Men 19-50 years
Sugars	126% 91g	0.97% 0.7g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	12.5% 7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	25.4% 0.33mg	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	42.5% 170μg	65% 260μg	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	500% 450mg	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% 0.3mg	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

	Florida Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	43% 430mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	46.7% 0.42mg	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	588% 47mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	99% 2.27mg	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	17% 120mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Florida Oranges has 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 2.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Florida Oranges has 1.3 times more Magnesium and 7.3 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 2.9 times more Calcium, 52.2 times more Iron, 9.5 times more Manganese, 2.3 times more Phosphorus and 3.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 130.6 times more Sugars and 6 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 2.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.