Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oranges with Peel	Recommended Dietary Allowance
Energy	57.7% 1674kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.42g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	54% 70.3g	130g per day for Men 19-50 years
Sugars	158% 115g	NA	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	1.44% 1.04g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 111g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	77% 43.2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	222% 1996μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	32.4% 0.42mg	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	217% 866μg	34% 136μg	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	0% 0mg	358% 322mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oranges with Peel	Recommended Dietary Allowance
Calcium	106% 1061mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	28.7% 0.26mg	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	480% 38.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	209% 1461mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	131% 1969mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Oranges with Peel :

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 33.8 times more Vitamin A, 7.5 times more Vitamin B1, 15 times more Vitamin B2, 18.2 times more Vitamin B3, 2.7 times more Vitamin B5, 9.5 times more Vitamin B6 and 6.4 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Oranges with Peel :

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 3.3 times more Calcium, 5.3 times more Copper, 10.6 times more Iron, 6.6 times more Magnesium, 14.6 times more Phosphorus, 1.4 times more Potassium, 9.1 times more Selenium, 217 times more Sodium and 20.8 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 11.9 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 5.9 times more Energy, 16.1 times more Fat, 21.9 times more Saturated Fat, 3.5 times more Omega 3, 37.2 times more Omega 6, 4.9 times more Carbohydrate, 1.8 times more Fiber and 7.3 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6