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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	6.43% 187kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.84% 1.23g	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	274% 357g	130g per day for Men 19-50 years
Sugars	51% 37g	236% 171g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	26.3% 4.2mg	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	12.2% 0.16mg	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	15% 59.5μg	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	0.88% 0.79mg	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	68.8% 10.3mg	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 ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	57.6% 242mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• Raw Oranges have 1.2 times more Vitamin A, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 266 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 14.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 2.5 times more Calcium and 34.7 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 20.6 times more Iron, 6.1 times more Magnesium, 11.9 times more Phosphorus, more Sodium and 15.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 8.1 times more Energy, 13.4 times more Fat, 7.7 times more Carbohydrate, 4.6 times more Sugars and 4.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.