Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	7.66% 222kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	8.72% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	299% 389g	130g per day for Men 19-50 years
Sugars	NA	59.5% 43g	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	% 43g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	778% 10mg	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	44.2% 177μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	93% 84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.02% 0.45mg	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

	Valencia Oranges	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	18% 181mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	36.8% 0.33mg	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	5.1% 0.41mg	2176% 174mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	44% 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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	706% 77.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw Valencia Oranges have 2.1 times more Vitamin B5 and 2.6 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 91 times more Vitamin A, 17.5 times more Vitamin B1, 42.4 times more Vitamin B2, 79.7 times more Vitamin B3, 35.4 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw Valencia Oranges have 24.1 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 9.5 times more Calcium, 2 times more Copper, 426.3 times more Iron, 1.5 times more Magnesium, 9.7 times more Manganese, 2.2 times more Phosphorus, more Sodium and 285.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Biscuits contain 7.7 times more Energy, 3.5 times more Fat, 7.4 times more Omega 6, 7.2 times more Carbohydrate and 5.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.