Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%

Macro Nutrients

	Oranges with Peel	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	23.5% 8.93g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.45% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.34% 0.069mg	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	15% 59.5μg	13.4% 53.6μg	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	157% 141mg	0% 0mg	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	NA	0.26% 0.04mg	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

	Oranges with Peel	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	14% 139mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	0% 0mg	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	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	3.2% 0.073mg	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	6.24% 43.7mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.3% 43.7mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cereals, corn grits, yellow, regular, quick, 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 Oranges with Peel vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 7 ounces of Oranges with Peel have 8 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 7 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 7 ounces of Oranges with Peel have 70 times more Calcium, more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus and 8.9 times more Potassium than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 7 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 3.9 times more Selenium and 111.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 6.4 times more Fiber than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Oranges with Peel and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.