Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Valencia Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	13% 4.96g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	14.7% 0.19mg	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	19.3% 77.4μg	38.2% 153μg	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	107% 96mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 101μg	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	2.23% 0.18mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	17% 0.39mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, farina, enriched, cooked with water, with salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, farina, enriched, cooked with water, with salt:

• 7 ounces of Valencia Oranges have more Vitamin C than Cereals, farina, enriched, cooked with water, with salt.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, enriched, cooked with water, with salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, farina, enriched, cooked with water, with salt:

• 7 ounces of Valencia Oranges have 1.4 times more Magnesium and 7.8 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 2.4 times more Calcium, 59.2 times more Iron, 8.5 times more Manganese, 2.2 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.1 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, enriched, cooked with water, with salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.