Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Oranges	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	25.6% 18.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	9.16% 0.12mg	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	13.4% 53.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	117% 106mg	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	0.13% 0.02mg	2.4% 0.36mg	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

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	9.92% 0.089mg	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	166% 13.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.23% 0.097mg	2.16% 0.05mg	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	3.97% 27.8mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Oranges:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.6 times more Vitamin B1, 3.4 times more Vitamin B2 and 5.9 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C and 18 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Raw Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Oranges have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Oranges:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.6 times more Calcium, 67.1 times more Iron, 2 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain more Copper, 1.7 times more Magnesium and 6.7 times more Potassium than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Raw Oranges have similar amounts of Phosphorus and Water per 7 oz.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.6 times more Energy, 10.6 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 93.5 times more Sugars and 2.2 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 7 oz.