Comparing Nutrients in 1 kilogram Navel Oranges VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	17% 490kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	598% 777g	130g per day for Men 19-50 years
Sugars	117% 85g	268% 194g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	174% 66g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1067% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1146% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1074% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1385% 18mg	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	85% 340μg	3263% 13050μg	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	657% 591mg	0% 0mg	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	10% 1.5mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	43% 430mg	351% 3510mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	308% 2.77mg	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	16.3% 1.3mg	3666% 293mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	1014% 23.3mg	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	33% 230mg	604% 4230mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	334% 5010mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1253% 138mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 1 kilogram of Navel Oranges has more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 18.8 times more Vitamin B1, 29.2 times more Vitamin B2, 40.4 times more Vitamin B3, 2.7 times more Vitamin B5, 22.8 times more Vitamin B6, 38.4 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 1 kilogram of Navel Oranges has 20 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 8.2 times more Calcium, 7.1 times more Copper, 225.6 times more Iron, 8.9 times more Magnesium, 80.4 times more Manganese, 18.4 times more Phosphorus, 1.7 times more Potassium, more Selenium, 501 times more Sodium and 172.3 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 7.6 times more Energy, 29.5 times more Fat, 48.8 times more Saturated Fat, 6.9 times more Omega 3, 59 times more Omega 6, 6.2 times more Carbohydrate, 2.3 times more Sugars, 3 times more Fiber and 11 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein