Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Valencia Oranges	Recommended Dietary Allowance
Energy	49% 1421kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	36.3% 47g	130g per day for Men 19-50 years
Sugars	65% 47.3g	NA	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	92% 35g	26% 9.92g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Valencia 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	298% 3.57mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	357% 4.64mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.44mg	19.2% 0.25mg	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	271% 1084μg	38.7% 155μg	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	1.32% 1.2mg	214% 192mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Valencia Oranges	Recommended Dietary Allowance
Calcium	124% 1242mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	16.3% 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	595% 47.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	222% 1552mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	201% 3016mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar versus 14 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Valencia Oranges:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 10.3 times more Vitamin B1, 29.3 times more Vitamin B2, 49.7 times more Vitamin B3, 21.7 times more Vitamin B6 and 7 times more Vitamin B9 than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 161.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Valencia Oranges:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 7.8 times more Calcium, 133.3 times more Iron, 11.6 times more Magnesium, 23 times more Phosphorus, 1.8 times more Potassium, more Sodium and 43.7 times more Zinc than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 10.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 7.3 times more Energy, 20.4 times more Fat, 33.1 times more Saturated Fat, 5.8 times more Carbohydrate, 3.5 times more Fiber and 10.8 times more Protein than Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein