Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges with Peel	Recommended Dietary Allowance
Energy	56.3% 1633kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	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	264% 343g	54% 70.3g	130g per day for Men 19-50 years
Sugars	223% 162g	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	48% 35g	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	% 34.5g	NA	g per day for Men 19-50 years
Sucrose	% 91g	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	249% 2241μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges with Peel	Recommended Dietary Allowance
Calcium	107% 1066mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	516% 41.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	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	189% 1324mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oranges with Peel :

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 38 times more Vitamin A, 7.9 times more Vitamin B1, 13.4 times more Vitamin B2, 20.9 times more Vitamin B3, 2.5 times more Vitamin B5, 11.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 101.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oranges with Peel :

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 3.4 times more Calcium, 5.6 times more Copper, 11.4 times more Iron, 5.9 times more Magnesium, 13.3 times more Phosphorus, 1.8 times more Potassium, 4.1 times more Selenium, 220 times more Sodium and 18 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 9.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 5.7 times more Energy, 13.3 times more Fat, 2.6 times more Omega 3, 27.5 times more Omega 6, 4.9 times more Carbohydrate, 1.3 times more Fiber and 7 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6