Comparing Nutrients in 14 ounces Oranges with Peel VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	8.62% 250kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	34.6% 5.87g	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	238% 310g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	79.6% 44.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	156% 1405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	236% 37.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	720% 2881μg	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	313% 282mg	53% 47.6mg	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	85.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	27.8% 278mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	202% 1.82mg	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	1464% 117mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	209% 1465mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	258% 28.3mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon:

• 14 ounces of Oranges with Peel have 5.9 times more Vitamin C than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 27.2 times more Vitamin A, 7.5 times more Vitamin B1, 16.8 times more Vitamin B2, 19 times more Vitamin B3, 9.5 times more Vitamin B6 and 24.2 times more Vitamin B9 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 14 ounces of Oranges with Peel have 29.9 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3 times more Calcium, 8.1 times more Copper, 36.9 times more Iron, 8.1 times more Magnesium, 16.8 times more Phosphorus, 1.8 times more Potassium, 9 times more Selenium, 172 times more Sodium and 64.9 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 6 times more Energy, 16.3 times more Fat, 25.1 times more Saturated Fat, 4.4 times more Omega 3, 33.6 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Fiber and 8.6 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6