Comparing Nutrients in 5 ounces Florida Oranges VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Florida Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	18% 13g	0.2% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	3.05% 0.04mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	3% 0.069mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Florida Oranges have 4.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Florida Oranges have more Copper, 1.7 times more Magnesium and 6.3 times more Potassium than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.5 times more Calcium, 74.6 times more Iron, 2 times more Manganese and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Florida Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 91.4 times more Sugars and 2.2 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.6 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.