Comparing Nutrients in 14 ounces Florida Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Florida Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	6.3% 183kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	256% 333g	130g per day for Men 19-50 years
Sugars	50% 36.3g	111% 80.5g	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	25% 9.53g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	427% 3842μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	435% 5.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	418% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	510% 6.64mg	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	17% 67.5μg	1324% 5295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 179mg	176% 159mg	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	4.76% 0.71mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	17% 171mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40% 0.36mg	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	1439% 115mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	71% 1.64mg	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	6.8% 47.6mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	218% 3274mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	459% 50.4mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 88 times more Vitamin A, 12.7 times more Vitamin B1, 35.6 times more Vitamin B2, 42.1 times more Vitamin B3, 2.2 times more Vitamin B5, 32.8 times more Vitamin B6, 78.5 times more Vitamin B9, more Vitamin B12 and 25.3 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Cereals ready-to-eat, QUAKER, KING VITAMAN provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Raw Florida Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 ounces of Florida Oranges have 4.3 times more Calcium and 26 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2.3 times more Copper, 322.2 times more Iron, 8.2 times more Magnesium, 17.2 times more Manganese, 20.8 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium, more Sodium and 158.9 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8.3 times more Energy, 16.4 times more Fat, 63.4 times more Saturated Fat, 2.9 times more Omega 3, 35 times more Omega 6, 7.3 times more Carbohydrate, 2.2 times more Sugars, 1.4 times more Fiber and 9.2 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein