Comparing Nutrients in 1 kilogram Oranges VS Cereals, QUAKER, Instant Oatmeal Organic, Regular

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%

Macro Nutrients

	Oranges	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Energy	16.2% 470kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	515% 670g	130g per day for Men 19-50 years
Sugars	129% 94g	13.8% 10g	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	63% 24g	258% 98g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	286% 160g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	608% 7.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	92% 1.2mg	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	75% 300μg	80% 320μg	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	591% 532mg	0% 0mg	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	12% 1.8mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Calcium	40% 400mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	NA	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	12.5% 1mg	525% 42mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	352% 1480mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	677% 4740mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals, QUAKER, Instant Oatmeal Organic, Regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 1 kilogram of Oranges has more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 8.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6 and 2.6 times more Vitamin E than Raw Oranges.
• Both Oranges and Cereals, QUAKER, Instant Oatmeal Organic, Regular provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 1 kilogram of Oranges has 9.9 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 1.3 times more Calcium, 42 times more Iron, 14.8 times more Magnesium, 33.9 times more Phosphorus, 1.9 times more Potassium and 43.9 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 9.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 7.8 times more Energy, 52.5 times more Fat, 74 times more Saturated Fat, 5.7 times more Carbohydrate, 4.1 times more Fiber and 17 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy and Protein