Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Valencia Oranges	Recommended Dietary Allowance
Energy	52.3% 1516kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	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	274% 357g	36.3% 47g	130g per day for Men 19-50 years
Sugars	236% 171g	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	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	30% 16.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	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	12.2% 0.16mg	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	15% 59.5μg	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	0.88% 0.79mg	214% 192mg	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	68.8% 10.3mg	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 ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	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	102% 8.18mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	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	94% 659mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	120% 1794mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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 ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.9 times more Vitamin B3 than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 242.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin C
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 22.9 times more Iron, 6.1 times more Magnesium, 9.8 times more Phosphorus, 1.3 times more Potassium, more Sodium and 18.5 times more Zinc than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2.5 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 7.8 times more Energy, 7.6 times more Carbohydrate and 4 times more Protein than Valencia Oranges.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS and Valencia Oranges offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein