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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	1.6% 46kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	59% 76.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	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	2.5% 0.4mg	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	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	4.3% 43mg	60.6% 606mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.04% 0.024mg	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	1.7% 12mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	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	0.73% 0.08mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.29% 11g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have more Vitamin A, more Vitamin C and 1.6 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5 times more Vitamin B1, 5 times more Vitamin B2, 10.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

• Raw Florida Oranges have 1.4 times more Potassium and 8 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 14.1 times more Calcium, 5.3 times more Copper, 317.8 times more Iron, 2.7 times more Magnesium, 9.6 times more Phosphorus, 40 times more Selenium and 11 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Florida Oranges have 45.7 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 8 times more Energy, 7.1 times more Fat, 8 times more Omega 3, 23.9 times more Omega 6, 6.6 times more Carbohydrate, 1.6 times more Fiber and 15 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.