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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	16.2% 470kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	96% 31g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	661% 859g	130g per day for Men 19-50 years
Sugars	129% 94g	610% 442g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	1333% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	1297% 208mg	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	1646% 21.4mg	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	4075% 16300μg	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	1.1% 1mg	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	12% 1.8mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	132% 1.2mg	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	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	131% 550mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	483% 7250mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	1415% 156mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals ready-to-eat, QUAKER, CAP:

• Raw Oranges have 1.6 times more Vitamin A and 532 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 18.4 times more Vitamin B1, 45 times more Vitamin B2, 73.6 times more Vitamin B3, 35.7 times more Vitamin B6, 54.3 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Raw Oranges have 3.6 times more Calcium and 34.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 2.6 times more Copper, 198 times more Iron, 5.5 times more Magnesium, 12 times more Phosphorus, 20.8 times more Selenium, more Sodium and 222.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, CAP contain 8.4 times more Energy, 40.3 times more Fat, 205.3 times more Saturated Fat, 3.9 times more Omega 3, 40.2 times more Omega 6, 7.3 times more Carbohydrate, 4.7 times more Sugars and 4.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.