Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	6.7% 194kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12% 3.8g	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	208% 271g	130g per day for Men 19-50 years
Sugars	NA	7.77% 5.64g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	97% 54.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Quick Oats with Iron, 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	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	20.4% 3.27mg	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	30.5% 0.4mg	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	48.6% 194μg	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% 0mg	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	17.5% 2.6mg	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, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	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	2453% 196mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	255% 1072mg	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	260% 1818mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Raw Valencia Oranges have more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 6.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Raw Valencia Oranges have 9.2 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 549.4 times more Iron, 27 times more Magnesium, 26.9 times more Phosphorus, 2 times more Potassium and 53.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Quick Oats with Iron, Dry contain 7.6 times more Energy, 22.9 times more Fat, 27.4 times more Saturated Fat, 5.7 times more Carbohydrate, 3.8 times more Fiber and 13.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.