Comparing Nutrients in 1 pound Oranges VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	7.35% 213kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	15.7% 2.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	255% 332g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	3.5% 2.54g	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	% 1.9g	g per day for Men 19-50 years
Fiber	28.6% 11g	50% 19g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	381% 4.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	388% 62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	162% 2.1mg	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	34% 136μg	137% 549μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	9.98% 1.5mg	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

	Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	18% 181mg	323% 3225mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	102% 0.92mg	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	5.67% 0.45mg	1893% 151mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	256% 5.9mg	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	9.07% 63.5mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.36% 50.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Raw Oranges have more Vitamin A and more Vitamin C than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 11.6 times more Vitamin B1, 14.1 times more Vitamin B2, 48.6 times more Vitamin B3, 2.4 times more Vitamin B5, 7.7 times more Vitamin B6, 4 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Raw Oranges have 7.8 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 17.8 times more Calcium, 4.5 times more Copper, 333.9 times more Iron, 4.5 times more Magnesium, 51.9 times more Manganese, 18 times more Phosphorus, 40 times more Selenium, more Sodium and 18.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 16.7 times more Sugars than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 7.7 times more Energy, 11.8 times more Fat, 5.1 times more Omega 3, 32.8 times more Omega 6, 6.2 times more Carbohydrate, 1.8 times more Fiber and 12.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.