Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Oranges	Recommended Dietary Allowance
Energy	126% 3660kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	27.5% 8.8g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	90% 118g	130g per day for Men 19-50 years
Sugars	398% 289g	129% 94g	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	218% 83g	63% 24g	38g per day for Men 19-50 years
Protein	154% 86.2g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	800% 10.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	763% 122mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	754% 9.8mg	46% 0.6mg	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	513% 2050μg	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	13.3% 12mg	591% 532mg	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	28% 4.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Oranges	Recommended Dietary Allowance
Calcium	243% 2430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	50% 0.45mg	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	1098% 87.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	420% 2940mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	303% 4540mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.8% 66.2g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 8.4 times more Vitamin B1, 26 times more Vitamin B2, 43.3 times more Vitamin B3, 16.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 44.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 6.1 times more Calcium, 87.8 times more Iron, 8.7 times more Magnesium, 21 times more Phosphorus, 1.8 times more Potassium, more Sodium and 28.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.1 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 7.8 times more Energy, 38.4 times more Fat, 58.7 times more Saturated Fat, 6.5 times more Carbohydrate, 3.1 times more Sugars, 3.5 times more Fiber and 9.2 times more Protein than Raw Oranges.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.