Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	6.7% 194kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	34% 5.76g	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	237% 309g	130g per day for Men 19-50 years
Sugars	NA	91% 66.2g	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	86.7% 33g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	237% 38mg	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	269% 3.5mg	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	716% 2866μg	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	50.7% 45.6mg	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	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	16% 159mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	209% 1.9mg	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	1454% 116mg	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	525% 12mg	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	NA	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, Oatmeal Squares:

• 14 ounces of Valencia Oranges have 4.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 29.7 times more Vitamin A, 7.9 times more Vitamin B1, 21.3 times more Vitamin B2, 34.9 times more Vitamin B3, 14 times more Vitamin B6 and 18.5 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Valencia Oranges have 31.4 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 5 times more Calcium, 12.8 times more Copper, 325.6 times more Iron, 11.5 times more Magnesium, 132.2 times more Manganese, 21.8 times more Phosphorus, 2 times more Potassium, more Sodium and 119.7 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 7.7 times more Energy, 16.1 times more Fat, 24.9 times more Saturated Fat, 4.3 times more Omega 3, 33 times more Omega 6, 6.5 times more Carbohydrate, 3.3 times more Fiber and 10.9 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein