Comparing Nutrients in 1 kilogram Valencia Oranges VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Valencia Oranges	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	17% 490kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	724% 941g	130g per day for Men 19-50 years
Sugars	NA	1110% 805g	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	2.76% 2g	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	% 200g	g per day for Men 19-50 years
Sucrose	NA	% 599g	g per day for Men 19-50 years
Fiber	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	617% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	17% 0.22mg	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	98% 390μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	4.44% 4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	40% 400mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	278% 2.5mg	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	11.3% 0.9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	21.7% 0.5mg	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	24.3% 170mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Raw Valencia Oranges have 7.9 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 121.3 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 20.1 times more Vitamin B2 than Raw Valencia Oranges.

Comparing minerals per 1 kilogram for Valencia Oranges vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Raw Valencia Oranges have 10 times more Magnesium, 6 times more Potassium and 34.4 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 6.8 times more Copper, 3.8 times more Iron, 2.2 times more Manganese, 7.1 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Calcium per 1 kg.
• Both Raw Valencia Oranges as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 7.9 times more Energy, 4.1 times more Fat and 7.9 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.