Comparing Nutrients in 1 pound Oranges with Peel VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	9.85% 286kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	4.44% 3.22g	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	53.7% 20.4g	55% 21g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	79.6% 44.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	321% 3.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	254% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	52.3% 0.68mg	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	212% 848μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	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

	Oranges with Peel	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	NA	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	45.4% 3.63mg	2383% 191mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	14.3% 100mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	546% 8187mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10% 373g	0.87% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 1 pound of Oranges with Peel has more Vitamin C than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 1 lb of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contains 8.5 times more Vitamin B1, 14.8 times more Vitamin B2, 17.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.2 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 1 pound of Oranges with Peel has 11.7 times more Water than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 1 lb of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contains 6.3 times more Calcium, 52.5 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus, 902.5 times more Sodium and 4.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain similar levels of Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contains 5.4 times more Energy, 4.9 times more Carbohydrate and 7.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry offer comparable quantities of Fiber per one pound.