Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	6.7% 194kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	25% 8.06g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	28% 4.74g	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	255% 332g	130g per day for Men 19-50 years
Sugars	NA	113% 82g	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	160% 60.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	528% 6.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	622% 8.1mg	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	1542% 6168μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	16% 159mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	51.6% 0.46mg	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	1537% 123mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	62% 1.42mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	552% 60.7mg	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, QUAKER CRUNCHY BRAN per 14 oz

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

• 14 ounces of Valencia Oranges have more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 5.8 times more Vitamin B1, 43.3 times more Vitamin B2, 74.4 times more Vitamin B3, 32.3 times more Vitamin B6 and 39.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 34.5 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.8 times more Calcium, 3.2 times more Copper, 344.2 times more Iron, 6.1 times more Magnesium, 15.6 times more Manganese, 10.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 255 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, QUAKER CRUNCHY BRAN contain 6.8 times more Energy, 13.5 times more Fat, 58 times more Saturated Fat, 2.2 times more Omega 3, 27.2 times more Omega 6, 7 times more Carbohydrate, 6.1 times more Fiber and 6.1 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein