Comparing Nutrients in 5 ounces Navel Oranges VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Navel Oranges	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.85% 0.31g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.49% 0.35g	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	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, WHEATENA, cooked with water, with 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	8.03% 0.096mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.07% 0.027mg	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	3.2% 12.8μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.98% 0.081mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	50.4% 1.16mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, WHEATENA, cooked with water, with salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals, WHEATENA, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals, WHEATENA, cooked with water, with salt:

• 5 ounces of Navel Oranges have 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 6.2 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water, with salt.
• While 5 oz of Cereals, WHEATENA, cooked with water, with salt contain 1.3 times more Vitamin B3 and 3.5 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals, WHEATENA, cooked with water, with salt:

• 5 ounces of Navel Oranges have 2.2 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• While 5 oz of Cereals, WHEATENA, cooked with water, with salt contain 1.9 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 28.2 times more Manganese, 2.6 times more Phosphorus, more Selenium, 238 times more Sodium and 8.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, WHEATENA, cooked with water, with salt contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 34 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• While 5 oz of Cereals, WHEATENA, cooked with water, with salt contain 2.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, WHEATENA, cooked with water, with salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.