Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.11% 0.079g	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	0.52% 0.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	9.6% 0.13mg	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	1.5% 5.95μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.2% 2mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	8.16% 0.073mg	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	98% 7.86mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	2% 0.046mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, cooked with water, with salt versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt vs Valencia Oranges:

• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 3.8 times more Vitamin B3 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 2.2 times more Vitamin B2, 3.3 times more Vitamin B5, 2.3 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Valencia Oranges provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Valencia Oranges:

• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 44 times more Iron, 6.3 times more Manganese and more Sodium than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 40 times more Calcium, 3.3 times more Magnesium and 9 times more Potassium than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Valencia Oranges contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium and Potassium
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Valencia Oranges contain 25 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Valencia Oranges offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.