Comparing Nutrients in 1 kilogram Navel Oranges VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17% 490kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	82% 107g	130g per day for Men 19-50 years
Sugars	117% 85g	41% 30g	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	31% 22.5g	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	% 19.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.7g	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, 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	56.7% 0.68mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	15.4% 0.2mg	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	85% 340μg	75% 300μg	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	657% 591mg	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	10% 1.5mg	2.67% 0.4mg	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

	Navel Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	43% 430mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	49% 0.44mg	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	16.3% 1.3mg	610% 48.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	103% 2.36mg	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	33% 230mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.4 times more Vitamin B2, 4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 1.4 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Navel Oranges has 1.4 times more Magnesium and 7.2 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 2.9 times more Calcium, 37.5 times more Iron, 8.1 times more Manganese and 3.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.9 times more Sugars, more Fructose and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 2.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.