Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	17% 490kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	115% 19.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	576% 749g	130g per day for Men 19-50 years
Sugars	NA	225% 163g	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	268% 102g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	399% 3590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	611% 98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	685% 8.9mg	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	1843% 7370μg	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	128% 115mg	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	207% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	40% 400mg	242% 2420mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	352% 3.17mg	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	3738% 299mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1674% 38.5mg	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	740% 5180mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	243% 3650mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	702% 77.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Raw Valencia Oranges have 4.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 29.9 times more Vitamin A, 8.3 times more Vitamin B1, 20.5 times more Vitamin B2, 35.7 times more Vitamin B3, 3.4 times more Vitamin B5, 14.1 times more Vitamin B6 and 18.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Raw Valencia Oranges have 21.6 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 6.1 times more Calcium, 8.6 times more Copper, 332.2 times more Iron, 16.8 times more Magnesium, 167.4 times more Manganese, 30.5 times more Phosphorus, 2.4 times more Potassium, more Sodium and 128.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 7.6 times more Energy, 17 times more Fat, 26 times more Saturated Fat, 5.4 times more Omega 3, 44.4 times more Omega 6, 6.3 times more Carbohydrate, 4.1 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.