Comparing Nutrients in 1 kilogram Oranges with Peel VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Oranges with Peel	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	21.7% 630kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	500% 8g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	342% 58.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	382% 496g	130g per day for Men 19-50 years
Sugars	NA	108% 78g	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	% 78g	g per day for Men 19-50 years
Fiber	118% 45g	397% 151g	38g per day for Men 19-50 years
Protein	23.2% 13g	520% 291g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1392% 16.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	752% 9.78mg	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	880% 3520μg	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	66.7% 60mg	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	1066% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	70% 700mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	689% 6.2mg	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	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	762% 3200mg	420mg per day for Men 19-50 years
Manganese	NA	8677% 200mg	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	1637% 11460mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	279% 9470mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1182% 650μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1515% 167mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toasted Wheat Germ Cereals per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Toasted Wheat Germ Cereals:

• 1 kilogram of Oranges with Peel has 11.8 times more Vitamin C than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 16.7 times more Vitamin B1, 16.4 times more Vitamin B2, 11.2 times more Vitamin B3, 4.2 times more Vitamin B5, 10.5 times more Vitamin B6 and 11.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Toasted Wheat Germ Cereals:

• 1 kilogram of Oranges with Peel has 1.6 times more Calcium and 14.7 times more Water than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 10.9 times more Copper, 11.4 times more Iron, 22.9 times more Magnesium, 52.1 times more Phosphorus, 4.8 times more Potassium, 92.9 times more Selenium and 151.5 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plain Toasted Wheat Germ Cereals contains 6.1 times more Energy, 35.7 times more Fat, 52.3 times more Saturated Fat, 50 times more Omega 3, 132.3 times more Omega 6, 3.2 times more Carbohydrate, 3.4 times more Fiber and 22.4 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6