Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Oranges	Recommended Dietary Allowance
Energy	51% 1484kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 314g	36% 46.6g	130g per day for Men 19-50 years
Sugars	138% 100g	51% 37g	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	66% 25g	25% 9.53g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	453% 5.44mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	473% 6.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	452% 72.3mg	7% 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	559% 7.26mg	18.3% 0.24mg	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	1308% 5231μg	29.8% 119μg	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	0.44% 0.4mg	235% 211mg	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	14.6% 2.2mg	4.76% 0.71mg	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 ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Oranges	Recommended Dietary Allowance
Calcium	154% 1536mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	1152% 92mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	221% 1548mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	123% 1838mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	497% 54.7mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Oranges:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 15.7 times more Vitamin B1, 38.8 times more Vitamin B2, 64.6 times more Vitamin B3, 30.5 times more Vitamin B6, 43.9 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A and 532 times more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Oranges:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 9.7 times more Calcium, 232.2 times more Iron, 9 times more Magnesium, 27.9 times more Phosphorus, 1.4 times more Potassium, more Sodium and 196.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20.2 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 8 times more Energy, 34.2 times more Fat, 51.3 times more Saturated Fat, 6.7 times more Carbohydrate, 2.7 times more Sugars, 2.6 times more Fiber and 9.7 times more Protein than Raw Oranges.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.