Comparing Nutrients in 14 ounces Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	6.43% 187kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	39.7% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	228% 296g	130g per day for Men 19-50 years
Sugars	51% 37g	116% 84g	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	1.1% 0.79g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 81g	g per day for Men 19-50 years
Fiber	25% 9.53g	85.6% 32.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	237% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	228% 36.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	263% 3.42mg	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	29.8% 119μg	190% 758μg	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	235% 211mg	0.44% 0.4mg	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	4.76% 0.71mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	16% 159mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	152% 1.37mg	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	4.96% 0.4mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	481% 11mg	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	7.94% 55.6mg	200% 1401mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.79% 29.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Raw Oranges have 532 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 40 times more Vitamin A, 8.2 times more Vitamin B1, 20.3 times more Vitamin B2, 32.6 times more Vitamin B3, 3.8 times more Vitamin B5, 14.4 times more Vitamin B6, 6.4 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Raw Oranges have 11.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Calcium, 7.7 times more Copper, 83.1 times more Iron, 9.9 times more Magnesium, 111.6 times more Manganese, 25.2 times more Phosphorus, 1.7 times more Potassium, 5.8 times more Selenium, more Sodium and 37.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 7.9 times more Energy, 42.5 times more Fat, 53.9 times more Saturated Fat, 8.9 times more Omega 3, 94.6 times more Omega 6, 6.3 times more Carbohydrate, 2.3 times more Sugars, 3.4 times more Fiber and 11.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.