Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Valencia Oranges	Recommended Dietary Allowance
Energy	123% 3580kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	534% 695g	91% 119g	130g per day for Men 19-50 years
Sugars	164% 119g	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	232% 88g	65.8% 25g	38g per day for Men 19-50 years
Protein	201% 113g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	900% 11.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	852% 136mg	17% 2.74mg	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	1054% 13.7mg	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	683% 2730μg	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	3.33% 3mg	539% 485mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Valencia Oranges	Recommended Dietary Allowance
Calcium	313% 3130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	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	1500% 120mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	559% 3910mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	507% 7600mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	238% 26mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 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, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Valencia Oranges:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 10.3 times more Vitamin B1, 29.3 times more Vitamin B2, 49.7 times more Vitamin B3, 21.7 times more Vitamin B6 and 7 times more Vitamin B9 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 161.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Valencia Oranges:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 7.8 times more Calcium, 133.3 times more Iron, 11.6 times more Magnesium, 23 times more Phosphorus, 1.8 times more Potassium, more Sodium and 43.7 times more Zinc than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 10.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 7.3 times more Energy, 20.4 times more Fat, 33.1 times more Saturated Fat, 5.8 times more Carbohydrate, 3.5 times more Fiber and 10.8 times more Protein than Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein