Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	114% 148g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	20% 0.26mg	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	85% 339μg	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	2.5% 0.38mg	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, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	NA	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	158% 2375mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Grits, Butter flavor, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 7 ounces of Valencia Oranges have more Vitamin C than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 7 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 9.2 times more Vitamin B1, 17.3 times more Vitamin B2, 30.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 7 ounces of Valencia Oranges have 1.5 times more Potassium and 13.1 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 7 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 10.3 times more Calcium, 333.3 times more Iron, 2.3 times more Magnesium, 6.8 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 7.5 times more Energy, 18.8 times more Fat, 73.7 times more Saturated Fat, 6.3 times more Carbohydrate, 1.9 times more Fiber and 7.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein