Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Valencia Oranges	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.33% 0.4g	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	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, farina, unenriched, dry	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.85% 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	19.3% 77.4μg	12% 47.6μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	17.4% 0.16mg	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	2.23% 0.18mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	59.8% 1.38mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	NA	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, farina, unenriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, farina, unenriched, dry:

• 7 ounces of Valencia Oranges have 1.5 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 2.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, farina, unenriched, dry provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, farina, unenriched, dry:

• 7 ounces of Valencia Oranges have 2.9 times more Calcium, 1.9 times more Potassium and 8.2 times more Water than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 2.1 times more Copper, 16.7 times more Iron, 1.3 times more Magnesium, 30.1 times more Manganese, 5.2 times more Phosphorus and 8.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 7.5 times more Energy, 6.6 times more Carbohydrate and 10.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.