Comparing Nutrients in 1 kilogram Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	16.2% 470kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	620% 806g	130g per day for Men 19-50 years
Sugars	129% 94g	354% 257g	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	253% 96g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	191% 2.48mg	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	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	4.44% 4mg	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	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	40% 400mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	294% 2.65mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	676% 15.5mg	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	451% 3160mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Raw Oranges have 11 times more Vitamin A and 133 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.2 times more Vitamin B1, 5 times more Vitamin B2, 8.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B12, 5.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Raw Oranges have 25.5 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.6 times more Calcium, 5.9 times more Copper, 25.8 times more Iron, 10 times more Magnesium, 62.2 times more Manganese, 22.6 times more Phosphorus, 2.4 times more Potassium, 34.6 times more Selenium, more Sodium and 22.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 8.3 times more Energy, 46 times more Fat, 64.7 times more Saturated Fat, 19.6 times more Omega 3, 72.3 times more Omega 6, 6.9 times more Carbohydrate, 2.7 times more Sugars, 4 times more Fiber and 9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.