Comparing Nutrients in 1 pound Navel Oranges VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Navel Oranges	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	7.66% 222kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	276% 359g	130g per day for Men 19-50 years
Sugars	53% 38.6g	3.57% 2.6g	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	14% 10.2g	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	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 2.6g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	55% 21g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	480% 5.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	81.3% 1.06mg	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	38.6% 154μg	194% 776μg	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	298% 268mg	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	4.54% 0.68mg	6.35% 0.95mg	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

	Navel Oranges	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	15% 0.14mg	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	7.37% 0.59mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	28.6% 0.66mg	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	15% 104mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Navel Oranges has more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 18.7 times more Vitamin B1, 6.6 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Navel Oranges has 10.8 times more Calcium, 1.3 times more Copper and 7.9 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 23.5 times more Iron, 3.3 times more Magnesium, 5 times more Manganese, 4.8 times more Phosphorus, more Selenium and 9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 14.9 times more Sugars and more Fructose than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 7.6 times more Energy, 36.8 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Fiber and 8.4 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in one pound.