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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	6.43% 187kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	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	212% 276g	130g per day for Men 19-50 years
Sugars	51% 37g	65% 47.3g	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	25% 9.53g	92% 35g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	357% 4.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	418% 5.44mg	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	271% 1084μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	16% 159mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	222% 1552mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	201% 3016mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.91% 33.5g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oranges have 177.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 10.3 times more Vitamin B1, 29.3 times more Vitamin B2, 48.3 times more Vitamin B3, 22.8 times more Vitamin B6, 9.1 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Oranges have 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 7.8 times more Calcium, 120 times more Iron, 11.6 times more Magnesium, 27.9 times more Phosphorus, 1.8 times more Potassium, more Sodium and 37.4 times more Zinc than Raw Oranges.
• 14 ounces of Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 7.6 times more Energy, 50.9 times more Fat, 77.3 times more Saturated Fat, 5.9 times more Carbohydrate, 1.3 times more Sugars, 3.7 times more Fiber and 12 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy and Protein