Comparing Nutrients in 1 pound Cereals, CREAM OF RICE, dry VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Valencia Oranges	Recommended Dietary Allowance
Energy	58% 1678kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	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	288% 374g	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	8.36% 3.18g	30% 11.3g	38g per day for Men 19-50 years
Protein	51% 28.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	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	193% 2.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 34mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	33% 132μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	1613% 129mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	80.4% 562mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF RICE, dry vs Valencia Oranges:

• Cereals, CREAM OF RICE, dry have 5.9 times more Vitamin B1, 3.3 times more Vitamin B2, 27.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF RICE, dry vs Valencia Oranges:

• Cereals, CREAM OF RICE, dry have 6.6 times more Copper, 316 times more Iron, 2.3 times more Magnesium, 44.9 times more Manganese, 7.3 times more Phosphorus and 18.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Calcium, 1.3 times more Potassium and 8.2 times more Water than Cereals, CREAM OF RICE, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF RICE, dry have 7.6 times more Energy, 1.5 times more Omega 3, 6.9 times more Carbohydrate and 6.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Fiber than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.