Comparing Nutrients in 14 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Navel Oranges	Recommended Dietary Allowance
Energy	45.7% 1326kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.12g	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	222% 288g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	124% 47.2g	23% 8.73g	38g per day for Men 19-50 years
Protein	89.6% 50g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	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	85.5% 1.1mg	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	28.8% 115μg	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	0% 0mg	261% 235mg	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	17.5% 2.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	14.3% 143mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	143% 11.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	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	196% 1373mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.1% 41g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, 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, QUAKER MultiGrain Oatmeal, dry vs Navel Oranges:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 5 times more Vitamin B1, 3.5 times more Vitamin B2, 9.4 times more Vitamin B3, 3.5 times more Vitamin B6, 4.4 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Navel Oranges provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Navel Oranges:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 9.3 times more Copper, 22.2 times more Iron, 10.5 times more Magnesium, 15 times more Phosphorus, 1.9 times more Potassium, more Selenium and 40.1 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 8.3 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Navel Oranges contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 6.8 times more Energy, 18.2 times more Fat, 10.1 times more Omega 3, 45.2 times more Omega 6, 5.8 times more Carbohydrate, 5.4 times more Fiber and 13.9 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.5 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein