Comparing Nutrients in 1 kilogram Dry Quick QUAKER Oats VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Quick QUAKER Oats	Oranges with Peel	Recommended Dietary Allowance
Energy	128% 3710kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	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	524% 682g	119% 155g	130g per day for Men 19-50 years
Sugars	19.6% 14g	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	247% 94g	118% 45g	38g per day for Men 19-50 years
Protein	245% 137g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	450% 5.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	80% 320μg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Oranges with Peel	Recommended Dietary Allowance
Calcium	47% 470mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	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	580% 46.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	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	654% 4580mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	525% 289μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.53% 94g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick QUAKER Oats VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Quick QUAKER Oats 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 Dry Quick QUAKER Oats vs Oranges with Peel :

• 1 kilogram of Dry Quick QUAKER Oats has 5.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick QUAKER Oats and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Dry Quick QUAKER Oats have insufficient amounts of Vitamin C
• Both Dry Quick Oats QUAKER Cereals as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dry Quick QUAKER Oats vs Oranges with Peel :

• 1 kilogram of Dry Quick QUAKER Oats has 6.5 times more Copper, 5.8 times more Iron, 19.3 times more Magnesium, 20.8 times more Phosphorus, 1.8 times more Potassium, 41.3 times more Selenium and 29.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Calcium and 8.8 times more Water than Dry Quick Oats QUAKER Cereals.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Quick QUAKER Oats has 5.9 times more Energy, 22.9 times more Fat, 31.7 times more Saturated Fat, 6.3 times more Omega 3, 50 times more Omega 6, 4.4 times more Carbohydrate, 2.1 times more Fiber and 10.5 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6