Comparing Nutrients in 14 ounces Navel Oranges VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Navel Oranges	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	6.7% 194kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	20% 19.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	38% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	232% 302g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	139% 101g	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	12.3% 8.93g	1.26% 0.91g	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	% 7.8g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 17g	% 97g	g per day for Men 19-50 years
Fiber	23% 8.73g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	247% 2.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	190% 758μg	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	261% 235mg	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	3.97% 0.6mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	17% 171mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	133% 1.2mg	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	6.45% 0.52mg	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	445% 10.2mg	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	13% 91mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	115% 1723mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 14 ounces of Navel Oranges have more Vitamin C than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 36.7 times more Vitamin A, 11 times more Vitamin B1, 14.7 times more Vitamin B2, 21.4 times more Vitamin B3, 3.4 times more Vitamin B5, 11.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 14 ounces of Navel Oranges have 12.4 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 5.4 times more Calcium, 7.7 times more Copper, 65.1 times more Iron, 8.4 times more Magnesium, 89 times more Manganese, 14 times more Phosphorus, 1.7 times more Potassium, more Selenium, 434 times more Sodium and 28.6 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 9.8 times more Fructose than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 7.5 times more Energy, 32.3 times more Fat, 45.2 times more Saturated Fat, 6.2 times more Omega 3, 71.1 times more Omega 6, 6.1 times more Carbohydrate, 3 times more Sugars, 3.6 times more Fiber and 10.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein