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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	6.7% 194kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.47% 1.1g	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	271% 353g	130g per day for Men 19-50 years
Sugars	NA	243% 176g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	53% 0.64mg	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	6.8% 1.1mg	27.8% 4.45mg	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	18.3% 0.24mg	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	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	214% 192mg	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	NA	66.4% 9.96mg	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 ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	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	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	54% 226mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	201% 3008mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have 2.6 times more Vitamin B9 and 161.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Valencia Oranges have 2.2 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 20.8 times more Iron, 5.7 times more Magnesium, 9.2 times more Phosphorus, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Potassium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 7.7 times more Energy, 7.5 times more Carbohydrate and 4.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein