Comparing Nutrients in 100 grams Valencia Oranges VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.36% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	59% 76.5g	130g per day for Men 19-50 years
Sugars	NA	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	8.3% 0.11mg	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	9.75% 39μg	30.3% 121μg	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	54% 48.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	4% 40mg	60.6% 606mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	23% 0.21mg	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	1.13% 0.09mg	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	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	2.43% 17mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5.7 times more Vitamin B1, 5 times more Vitamin B2, 15.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Raw Valencia Oranges have 1.5 times more Potassium and 7.9 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 15.2 times more Calcium, 5.6 times more Copper, 317.8 times more Iron, 2.7 times more Magnesium, 6.8 times more Phosphorus and 14.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 7.6 times more Energy, 5 times more Fat, 5.5 times more Omega 3, 16.8 times more Omega 6, 6.4 times more Carbohydrate, 1.5 times more Fiber and 10.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.