Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Valencia Oranges	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	6.7% 194kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	47.7% 34.6g	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	26% 9.92g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	77.2% 1mg	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	38.7% 155μg	49.6% 198μg	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	214% 192mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	16% 159mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	32.6% 0.29mg	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	4.47% 0.36mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	80.4% 1.85mg	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	9.64% 67.5mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Raw Valencia Oranges have 1.3 times more Vitamin B5 and 485 times more Vitamin C than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 11.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 8.6 times more Vitamin B3, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Raw Valencia Oranges have 2.1 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.4 times more Calcium, 2 times more Copper, 24.6 times more Iron, 1.9 times more Magnesium, 20.3 times more Manganese, 3.8 times more Phosphorus, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.8 times more Omega 3 and 1.9 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.8 times more Energy, 6.6 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.