Comparing Nutrients in 1 pound Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Navel Oranges	Recommended Dietary Allowance
Energy	57% 1651kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 285g	43.8% 57g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	171% 65g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	138% 77.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	367% 4.4mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	27.6% 0.36mg	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	43% 172μg	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Navel Oranges	Recommended Dietary Allowance
Calcium	36% 358mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	19.7% 0.18mg	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	458% 36.6mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	260% 1093mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1124% 26mg	5.7% 0.13mg	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	450% 3148mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	77.2% 2626mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Navel Oranges:

• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER has 14.3 times more Vitamin B1, 5.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Navel Oranges provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Navel Oranges:

• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER has 1.8 times more Calcium, 7.7 times more Copper, 62.1 times more Iron, 21.9 times more Magnesium, 196.6 times more Manganese, 30.2 times more Phosphorus, 3.5 times more Potassium and 52.5 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 9.7 times more Water than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw Navel Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER has 7.4 times more Energy, 53.1 times more Fat, 84.1 times more Saturated Fat, 5 times more Carbohydrate, 6.5 times more Fiber and 18.7 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 5.9 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein