Comparing Nutrients in 7 ounces Navel Oranges VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Navel Oranges	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	116% 151g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.94% 1.4g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	24% 9.13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, 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	11.2% 0.13mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23% 0.3mg	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	17% 67.5μg	93% 371μg	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	130% 117mg	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	2% 0.3mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	87.5% 875mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	1043% 83.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	239% 3582mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 7 ounces of Navel Oranges have more Vitamin C than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 7 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 12.5 times more Vitamin B1, 14.5 times more Vitamin B2, 21.1 times more Vitamin B3, 1.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 7 ounces of Navel Oranges have 12.2 times more Water than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 7 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 10.3 times more Calcium, 323.3 times more Iron, 2.9 times more Magnesium, 3.4 times more Phosphorus, 1805 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 12 times more Sugars than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 7 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 7 times more Energy, 6 times more Carbohydrate, 2.1 times more Fiber and 10.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein