Comparing Nutrients in 100 grams Navel Oranges VS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%

Macro Nutrients

	Navel Oranges	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	8.06% 2.58g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	57.6% 75g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.2% 0.88g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	53% 8.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	10% 0.13mg	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	8.5% 34μg	42.8% 171μg	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	65.7% 59mg	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	1% 0.15mg	1.27% 0.19mg	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, Butter flavor, dry	Recommended Dietary Allowance
Calcium	4.3% 43mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	80% 1197mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, QUAKER, Instant Grits, Butter flavor, dry per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Cereals, QUAKER, Instant Grits, Butter flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 100 grams of Navel Oranges have more Vitamin C than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 100 g of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 11.8 times more Vitamin B1, 13.5 times more Vitamin B2, 19.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Navel Oranges.
• 100 grams of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 100 grams of Navel Oranges have 1.4 times more Potassium and 13 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 100 g of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 9.6 times more Calcium, 230.8 times more Iron, 2.1 times more Magnesium, 5 times more Phosphorus, 1197 times more Sodium and 8.3 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 9.7 times more Sugars than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 100 g of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 7.5 times more Energy, 37.6 times more Fat, 151.8 times more Saturated Fat, 6 times more Carbohydrate, 2.1 times more Fiber and 8.9 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein