Comparing Nutrients in 1 pound Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Oranges	Recommended Dietary Allowance
Energy	9.54% 277kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.43g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	21% 0.27mg	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	5.67% 22.7μg	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	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.44% 0.82mg	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, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Oranges	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	22.7% 0.2mg	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	31.8% 2.54mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	4.93% 0.11mg	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	41.5% 290mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs Oranges:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have 2.3 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs Oranges:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have 1.9 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 19.3 times more Manganese, 4.6 times more Phosphorus and 8.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium and 2.4 times more Potassium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have 1.3 times more Energy, 9.7 times more Omega 6 and 2.2 times more Protein than Raw Oranges.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Raw Oranges have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.