Comparing Nutrients in 1 kilogram Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	16.2% 470kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.75% 2.8g	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	684% 889g	130g per day for Men 19-50 years
Sugars	129% 94g	611% 443g	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	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	70% 11mg	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	46% 0.6mg	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	37.5% 150μg	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	3.33% 3mg	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	167% 25mg	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 ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	136% 570mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	505% 7580mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 1 kilogram of Oranges has 2 times more Vitamin B9 and 177.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3 and 13.9 times more Vitamin E than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 1 kilogram of Oranges has 2.2 times more Calcium and 34.7 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contains 18.7 times more Iron, 5.7 times more Magnesium, 11.1 times more Phosphorus, more Sodium and 14.9 times more Zinc than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron and Zinc
• 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contains 8.1 times more Energy, 7.6 times more Carbohydrate, 4.7 times more Sugars and 4.8 times more Protein than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges provide inadequate amounts of Energy and Protein