Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Valencia Oranges	Recommended Dietary Allowance
Energy	33% 960kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	146% 190g	91% 119g	130g per day for Men 19-50 years
Sugars	87% 63g	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	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	52.6% 20g	65.8% 25g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	122% 1100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	48.5% 0.63mg	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	120% 480μg	98% 390μg	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	539% 485mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Valencia Oranges	Recommended Dietary Allowance
Calcium	61% 610mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	41% 0.37mg	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	264% 21mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	10% 0.23mg	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	114% 800mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	74% 1110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water versus 1 kg of Valencia Oranges 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, prepared with water vs Valencia Oranges:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 9.2 times more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 7.9 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains more Vitamin C than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Valencia Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Valencia Oranges:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 1.5 times more Calcium, 2.2 times more Copper, 23.4 times more Iron, 2.4 times more Magnesium, 28 times more Manganese, 4.7 times more Phosphorus, more Sodium and 9.5 times more Zinc than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 2.5 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Valencia Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 2 times more Energy, 9.3 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Protein than Valencia Oranges.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Valencia Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 in one kilogram.