Comparing Nutrients in 5 ounces Cereals, QUAKER, hominy grits, white, regular, dry VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Oranges	Recommended Dietary Allowance
Energy	17.6% 512kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	13% 16.7g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	18.3% 13.3g	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	5.97% 2.27g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	6.54% 0.085mg	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	72.6% 291μg	10.6% 42.5μg	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	83.8% 75.4mg	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	1.13% 0.17mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	7.1% 0.064mg	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	78.3% 6.27mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.54% 0.035mg	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	14.8% 103mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, hominy grits, white, regular, dry vs Oranges:

• Cereals, QUAKER, hominy grits, white, regular, dry have 7 times more Vitamin B1, 9 times more Vitamin B2, 18.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Raw Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, hominy grits, white, regular, dry vs Oranges:

• Cereals, QUAKER, hominy grits, white, regular, dry have 44.2 times more Iron, 2.7 times more Magnesium, 5.2 times more Phosphorus and 5.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20 times more Calcium, 1.3 times more Potassium and 8.7 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, hominy grits, white, regular, dry have 7.7 times more Energy, 13.3 times more Fat, 6.7 times more Carbohydrate and 9.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 14.6 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.