Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, CAP VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Valencia Oranges	Recommended Dietary Allowance
Energy	144% 4170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	605% 787g	91% 119g	130g per day for Men 19-50 years
Sugars	460% 334g	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	71% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	127% 71g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1275% 15.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1332% 17.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1273% 204mg	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	1568% 20.4mg	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	3885% 15540μg	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	40.7% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Valencia Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2295% 184mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	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	277% 1940mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	495% 7420mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1390% 153mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Valencia Oranges:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 17.6 times more Vitamin B1, 43.3 times more Vitamin B2, 74.3 times more Vitamin B3, 32.3 times more Vitamin B6 and 39.8 times more Vitamin B9 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, CAP vs Valencia Oranges:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 3 times more Copper, 204 times more Iron, 6.9 times more Magnesium, 11.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 254.8 times more Zinc than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 4.4 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 8.5 times more Energy, 30.8 times more Fat, 112 times more Saturated Fat, 48.3 times more Omega 6, 6.6 times more Carbohydrate and 6.8 times more Protein than Valencia Oranges.
• Both Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 in one kilogram.