Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	6.7% 194kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	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	209% 272g	130g per day for Men 19-50 years
Sugars	NA	136% 99g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	46.4% 7.42mg	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	19.2% 0.25mg	37% 0.48mg	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	26.8% 107μg	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	71% 64mg	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	NA	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	16% 159mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	171% 1199mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	65.4% 2223mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	78.7% 8.65mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.87% 32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• Raw Valencia Oranges have 1.4 times more Vitamin B9 and 3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 3.4 times more Vitamin B1, 4.7 times more Vitamin B2, 6.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• Raw Valencia Oranges have 10.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 2.6 times more Calcium, 31.1 times more Iron, 11.5 times more Magnesium, 17.8 times more Phosphorus, 3.1 times more Potassium, more Sodium and 36.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 7.9 times more Energy, 32.8 times more Fat, 31.8 times more Saturated Fat, 5.8 times more Carbohydrate, 3 times more Fiber and 9.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.