Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oranges with Peel	Recommended Dietary Allowance
Energy	127% 3690kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	24% 7.68g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 761g	119% 155g	130g per day for Men 19-50 years
Sugars	349% 253g	NA	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	3.17% 2.3g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 245g	NA	g per day for Men 19-50 years
Fiber	211% 80g	118% 45g	38g per day for Men 19-50 years
Protein	170% 95g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	489% 4400μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	623% 7.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	576% 7.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	569% 91mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	678% 8.8mg	71.5% 0.93mg	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	478% 1910μg	75% 300μg	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	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oranges with Peel	Recommended Dietary Allowance
Calcium	234% 2340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	63.3% 0.57mg	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	1058% 84.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1122% 26mg	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	460% 3220mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	289% 4340mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.87% 69.2g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Oranges with Peel :

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 33.8 times more Vitamin A, 7.5 times more Vitamin B1, 15 times more Vitamin B2, 18.2 times more Vitamin B3, 2.7 times more Vitamin B5, 9.5 times more Vitamin B6 and 6.4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Oranges with Peel :

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 3.3 times more Calcium, 5.3 times more Copper, 10.6 times more Iron, 6.6 times more Magnesium, 14.6 times more Phosphorus, 1.4 times more Potassium, 9.1 times more Selenium, 217 times more Sodium and 20.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.9 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 5.9 times more Energy, 16.1 times more Fat, 21.9 times more Saturated Fat, 3.5 times more Omega 3, 37.2 times more Omega 6, 4.9 times more Carbohydrate, 1.8 times more Fiber and 7.3 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6