Comparing Nutrients in 1 kilogram Oranges with Peel VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Oranges with Peel	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	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	% 1.2g	g per day for Men 19-50 years
Fiber	118% 45g	21% 8g	38g per day for Men 19-50 years
Protein	23.2% 13g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	35.4% 0.46mg	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	75% 300μg	70% 280μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	70% 700mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	0% 0mg	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	100% 8mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	31.4% 220mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Oranges with Peel has 7.2 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contains 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Oranges with Peel has 70 times more Calcium, more Copper, 1.4 times more Iron, 2 times more Magnesium and 7.3 times more Potassium than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contains 4.4 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 5.6 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contains 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Oranges with Peel as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.