Comparing Nutrients in 500 calories Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Valencia Oranges

Weight per 500 calories

• Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt: 704g
• Valencia Oranges: 1020g

Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 1.4 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	93% 121g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	% 0.85g	NA	g per day for Men 19-50 years
Fiber	15% 5.63g	67% 25.5g	38g per day for Men 19-50 years
Protein	21.5% 12g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.5% 0.61mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	49.5% 0.64mg	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	49.3% 197μg	99% 398μg	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	550% 495mg	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	1.4% 0.21mg	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, white, regular and quick, enriched, cooked with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.7% 7.04mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	42% 0.38mg	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	50% 4mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.3mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	10.2% 0.23mg	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	20% 141mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	15.8% 584g	24% 881g	3700g per day for Men 19-50 years

Cereals, Corn Grits, White, Regular And Quick, Enriched, Cooked With Water, Without Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Valencia Oranges:

• 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 2 times more Vitamin B3 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 7.9 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Valencia Oranges provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Valencia Oranges:

• 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 4.4 times more Iron and 2.1 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 58 times more Calcium, more Copper, 2.1 times more Magnesium, 9.6 times more Potassium and 1.5 times more Water than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Valencia Oranges contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper and Potassium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Valencia Oranges contain more Omega 3 and 4.5 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Valencia Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.