Comparing Nutrients in 5 ounces Valencia Oranges VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.33% 3.54g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, rice, puffed, fortified	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	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	8.18% 0.11mg	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	6.73% 27μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Valencia Oranges	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	26.6% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	562% 45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	92% 2.13mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, rice, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Valencia Oranges have 2.1 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 29.9 times more Vitamin B1, 45 times more Vitamin B2, 128.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, rice, puffed, fortified provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Valencia Oranges have 6.7 times more Calcium, 1.6 times more Potassium and 28.8 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 4.6 times more Copper, 352.2 times more Iron, 2.5 times more Magnesium, 65.2 times more Manganese, 5.8 times more Phosphorus and 17.2 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.5 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 8.2 times more Energy, 7.6 times more Carbohydrate and 6.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein