Comparing Nutrients in 5 ounces Valencia Oranges VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	0.23% 0.17g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	3% 1.13g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	7.08% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5% 0.065mg	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	14% 55.3μg	9.92% 39.7μg	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	76.4% 68.7mg	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	NA	0.28% 0.043mg	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

	Valencia Oranges	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	0% 0mg	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	1.6% 0.13mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	2.3% 0.052mg	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	3.44% 24mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 5 ounces of Valencia Oranges have 5.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 1.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 5 ounces of Valencia Oranges have 40 times more Calcium, more Copper, 1.4 times more Magnesium and 6.6 times more Potassium than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 6.3 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 3.1 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 1.4 times more Energy and 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.