Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	17% 490kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	557% 724g	130g per day for Men 19-50 years
Sugars	NA	426% 309g	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	182% 69g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	158% 88.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	782% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	748% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	921% 12mg	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	598% 2390μg	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	8.9% 8mg	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	NA	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	40% 400mg	297% 2970mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	404% 3.64mg	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	1338% 107mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	967% 22.2mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	NA	298% 164μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	344% 5160mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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, raisins, dates and walnuts, dry:

• 1 kilogram of Valencia Oranges has 60.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 10.3 times more Vitamin B1, 25.4 times more Vitamin B2, 43.7 times more Vitamin B3, 2.7 times more Vitamin B5, 19 times more Vitamin B6 and 6.1 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, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Valencia Oranges has 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 7.4 times more Calcium, 9.8 times more Copper, 118.9 times more Iron, 9.2 times more Magnesium, 96.7 times more Manganese, 17.4 times more Phosphorus, 2.1 times more Potassium, more Sodium and 32.3 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 7.6 times more Energy, 23.3 times more Fat, 30.6 times more Saturated Fat, 28.5 times more Omega 3, 63.3 times more Omega 6, 6.1 times more Carbohydrate, 2.8 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein