Comparing Nutrients in 1 pound Valencia Oranges VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Valencia Oranges	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	7.66% 222kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.24% 1.06g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	6.63% 0.086mg	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	7.94% 31.8μg	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	244% 220mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	18% 181mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	26.2% 0.24mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	162% 3.73mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 387g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals, WHEATENA, cooked with water:

• Raw Valencia Oranges have 8.7 times more Vitamin B1, 2 times more Vitamin B2, 6 times more Vitamin B5, 3.3 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals, WHEATENA, cooked with water:

• Raw Valencia Oranges have 2.3 times more Potassium than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, 2 times more Magnesium, 35.7 times more Manganese, 3.5 times more Phosphorus and 11.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, WHEATENA, cooked with water have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, WHEATENA, cooked with water contain 5.3 times more Omega 6 and 1.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, WHEATENA, cooked with water have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.