Comparing Nutrients in 5 ounces Navel Oranges VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Navel Oranges	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	86.2% 112g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.1% 0.81g	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	4.4% 3.2g	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	% 2.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.81g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	17% 6.52g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	25.4% 0.33mg	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	12% 48μg	60.6% 242μg	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	93% 83.8mg	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	1.4% 0.21mg	2% 0.3mg	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

	Navel Oranges	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	4.72% 0.043mg	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	2.3% 0.18mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.94% 0.21mg	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	4.66% 32.6mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, corn grits, white, regular and quick, enriched, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 5 ounces of Navel Oranges have more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 18.7 times more Vitamin B1, 6.6 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, corn grits, white, regular and quick, enriched, 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 Navel Oranges vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 5 ounces of Navel Oranges have 10.8 times more Calcium, 1.3 times more Copper and 7.9 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 23.5 times more Iron, 3.3 times more Magnesium, 5 times more Manganese, 4.8 times more Phosphorus, more Selenium and 9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 14.9 times more Sugars and more Fructose than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 7.6 times more Energy, 36.8 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Fiber and 8.4 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in five ounces.