Comparing Nutrients in 1 pound Cereals, CREAM OF RICE, cooked with water, with salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Energy	8.13% 236kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	41.5% 54g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	NA	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	NA	g per day for Men 19-50 years
Fiber	1.2% 0.45g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	22% 0.29mg	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	3.4% 13.6μg	44.2% 177μg	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	0% 0mg	244% 220mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18.6% 0.17mg	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	225% 18mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	4.54% 0.1mg	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	11% 77mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	52.3% 785mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.7% 397g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF RICE, cooked with water, with salt vs Valencia Oranges:

• Cereals, CREAM OF RICE, cooked with water, with salt have 3.8 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B2, 3.3 times more Vitamin B5, 2.3 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF RICE, cooked with water, with salt vs Valencia Oranges:

• Cereals, CREAM OF RICE, cooked with water, with salt have 44 times more Iron, 6.3 times more Manganese, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium, 3.3 times more Magnesium and 9 times more Potassium than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Raw Valencia Oranges have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 3.2 times more Omega 3 and 25 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.