Comparing Nutrients in 1 kilogram Florida Oranges VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	16% 460kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	588% 765g	130g per day for Men 19-50 years
Sugars	126% 91g	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Fiber	63% 24g	100% 38g	38g per day for Men 19-50 years
Protein	12.5% 7g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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	83.3% 1mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	263% 42mg	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	39.2% 0.51mg	83% 1.08mg	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	303% 1210μg	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	500% 450mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	43% 430mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	229% 2.06mg	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	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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, regular, 10 minute cooking, dry:

• 1 kilogram of Florida Oranges has more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 5 times more Vitamin B1, 5 times more Vitamin B2, 10.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Florida Oranges.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 Florida Oranges vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Florida Oranges has 1.4 times more Potassium and 8 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 14.1 times more Calcium, 5.3 times more Copper, 317.8 times more Iron, 2.7 times more Magnesium, 9.6 times more Phosphorus, 40 times more Selenium and 11 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 45.7 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 8 times more Energy, 8 times more Omega 3, 23.9 times more Omega 6, 6.6 times more Carbohydrate, 1.6 times more Fiber and 15 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein