Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	17% 490kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	29% 9.26g	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	582% 757g	130g per day for Men 19-50 years
Sugars	NA	203% 147g	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	65.8% 25g	587% 223g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	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	635% 7.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	814% 10.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	778% 124mg	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	48.5% 0.63mg	955% 12.4mg	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	98% 390μg	623% 2490μg	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	539% 485mg	2.22% 2mg	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	28.7% 4.3mg	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	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	40% 400mg	278% 2780mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.03% 75.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 kilogram of Valencia Oranges has 242.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 8.8 times more Vitamin B1, 26.5 times more Vitamin B2, 45.4 times more Vitamin B3, 19.7 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 kilogram of Valencia Oranges has 11.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 7 times more Calcium, 104.6 times more Iron, 9.1 times more Magnesium, 18 times more Phosphorus, 1.4 times more Potassium, more Sodium and 34 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 7.5 times more Energy, 16 times more Fat, 26.5 times more Saturated Fat, 6.4 times more Carbohydrate, 8.9 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein