Comparing Nutrients in 300 calories Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Valencia Oranges

Weight per 300 calories

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt: 462g
• Valencia Oranges: 612g

Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.3 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	8.5% 3.23g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10% 5.68g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	29.7% 0.39mg	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	31% 125μg	59.7% 239μg	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	0% 0mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.62% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.46% 4.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	25% 0.23mg	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	33% 2.63mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	6.12% 0.14mg	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	9.23% 64.6mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.62% 9.23mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.87% 0.65mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	10.5% 389g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Valencia Oranges:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 8.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Valencia Oranges:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 4.8 times more Iron, 1.2 times more Manganese and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 53.1 times more Calcium, more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus, 10.8 times more Potassium and 1.4 times more Water than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.

Comparison of macro-nutrients per 300 calories:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 2.2 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 4.7 times more Fiber than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.