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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	8.62% 250kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	47.3% 61.5g	256% 333g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	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	15.3% 0.2mg	435% 5.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	418% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	176% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	1439% 115mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	218% 3274mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	459% 50.4mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.36% 13.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 ounces of Oranges with Peel have 1.8 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 74.5 times more Vitamin A, 12.7 times more Vitamin B1, 28.5 times more Vitamin B2, 33.7 times more Vitamin B3, 1.7 times more Vitamin B5, 18 times more Vitamin B6, 44.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 14 ounces of Oranges with Peel have 7 times more Calcium and 24.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.6 times more Copper, 36.3 times more Iron, 5.9 times more Magnesium, 11.4 times more Phosphorus, 1.4 times more Potassium, 9.3 times more Selenium, 412.5 times more Sodium and 115.5 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of 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 ounces of Oranges with Peel have 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 6 times more Energy, 11.5 times more Fat, 45.3 times more Saturated Fat, 2 times more Omega 3, 24.7 times more Omega 6, 5.4 times more Carbohydrate and 4.9 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6