Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Navel Oranges	Recommended Dietary Allowance
Energy	50% 1453kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	158% 115g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	86.7% 33g	23% 8.73g	38g per day for Men 19-50 years
Protein	61% 34.2g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.13mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	24% 0.31mg	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	203% 814μg	33.7% 135μg	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	5.3% 4.76mg	261% 235mg	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	11% 1.67mg	3.97% 0.6mg	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

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	96% 964mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	17% 0.15mg	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	436% 35mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	167% 1167mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	120% 1802mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Navel Oranges:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 10.7 times more Vitamin B1, 20.4 times more Vitamin B2, 28.7 times more Vitamin B3, 12.4 times more Vitamin B6, 6 times more Vitamin B9 and 2.8 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 49.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Navel Oranges:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 5.7 times more Calcium, 67.5 times more Iron, 7.9 times more Magnesium, 12.8 times more Phosphorus, 2 times more Potassium, 454 times more Sodium and 24.6 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 13 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 7.5 times more Energy, 30.7 times more Fat, 51.8 times more Saturated Fat, 6.1 times more Carbohydrate, 3.4 times more Sugars, 3.8 times more Fiber and 9.5 times more Protein than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein