Comparing Nutrients in 1 kilogram Florida Oranges VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Florida Oranges	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	16% 460kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	91% 15.5g	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	590% 767g	130g per day for Men 19-50 years
Sugars	126% 91g	418% 303g	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	2.5% 1.8g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 297g	g per day for Men 19-50 years
Fiber	63% 24g	189% 72g	38g per day for Men 19-50 years
Protein	12.5% 7g	165% 93g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	769% 6920μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	891% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	771% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	734% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	1126% 14.6mg	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	370% 1480μg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	43% 430mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	267% 2.4mg	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	1295% 104mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	999% 23mg	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	436% 3050mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	156% 17mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 kilogram of Florida Oranges has more Vitamin C than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 62.9 times more Vitamin A, 10.7 times more Vitamin B1, 25.1 times more Vitamin B2, 29.3 times more Vitamin B3, 2.5 times more Vitamin B5, 28.7 times more Vitamin B6, 8.7 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 kilogram of Florida Oranges has 13.6 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 6 times more Calcium, 6.2 times more Copper, 115.1 times more Iron, 9 times more Magnesium, 95.7 times more Manganese, 25.4 times more Phosphorus, 2.1 times more Potassium, 33.6 times more Selenium, more Sodium and 21.5 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 8.4 times more Energy, 22.5 times more Fat, 31.1 times more Saturated Fat, 4.6 times more Omega 3, 49.9 times more Omega 6, 6.6 times more Carbohydrate, 3.3 times more Sugars, 3 times more Fiber and 13.2 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein