Comparing Nutrients in 5 ounces Florida Oranges VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	83.4% 108g	130g per day for Men 19-50 years
Sugars	18% 13g	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	14% 5.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	11.8% 0.15mg	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	6.02% 24μg	43% 172μg	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	71% 63.8mg	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	1.7% 0.26mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	6.1% 61mg	86% 859mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	32.4% 0.29mg	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	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	NA	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	2.43% 17mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 5 ounces of Florida Oranges have more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5 times more Vitamin B1, 5 times more Vitamin B2, 10.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 5 ounces of Florida Oranges have 1.4 times more Potassium and 8 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 14.1 times more Calcium, 5.3 times more Copper, 317.8 times more Iron, 2.7 times more Magnesium, 9.6 times more Phosphorus, 40 times more Selenium and 11 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 45.7 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 8 times more Energy, 8 times more Omega 3, 23.9 times more Omega 6, 6.6 times more Carbohydrate, 1.6 times more Fiber and 15 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein