Comparing Nutrients in 14 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	6.7% 194kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	30.4% 5.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	246% 320g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	140% 102g	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	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	100% 38g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	75.7% 0.98mg	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	1.76% 1.6mg	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	3.97% 0.6mg	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	17% 171mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	117% 1.05mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	268% 6.17mg	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	179% 1254mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Navel Oranges have 147.8 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 5.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B12, 7.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Navel Oranges have 25.3 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.5 times more Calcium, 6.8 times more Copper, 19.8 times more Iron, 9.1 times more Magnesium, 53.6 times more Manganese, 13.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 234 times more Sodium and 19.9 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 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 7.9 times more Energy, 36.8 times more Fat, 57.1 times more Saturated Fat, 15.2 times more Omega 3, 56.6 times more Omega 6, 6.4 times more Carbohydrate, 3 times more Sugars, 4.4 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein