Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Navel Oranges	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	19% 25g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Navel 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	11.6% 0.14mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12% 0.16mg	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	6.95% 27.8μg	17% 67.5μg	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	130% 117mg	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	3.18% 0.48mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Navel Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	8.6% 0.077mg	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	15.4% 1.23mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	2.5% 0.058mg	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	19.6% 137mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Navel Oranges:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 2.1 times more Vitamin B3 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin C
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Navel Oranges:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 2.1 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 20.1 times more Manganese, 3 times more Phosphorus, more Selenium, 233 times more Sodium and 6 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 6.1 times more Calcium and 2.3 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.3 times more Energy and 2.2 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 106.3 times more Sugars and 1.4 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Navel Oranges offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.