Comparing Nutrients in 1 pound Oranges VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	7.35% 213kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	253% 329g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	128% 93g	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	28.6% 11g	101% 38.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	48% 7.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	55% 0.72mg	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	34% 136μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	47.4% 42.6mg	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	5.44% 0.82mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	18% 181mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	NA	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	5.67% 0.45mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	232% 1624mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.93% 34.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• Raw Oranges have 5.7 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 4.3 times more Vitamin B1, 5.4 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin E than Raw Oranges.

Comparing minerals per 1 pound for Oranges vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• Raw Oranges have 11.5 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 3.1 times more Calcium, 31.3 times more Iron, 11.3 times more Magnesium, 25.6 times more Phosphorus, 2.5 times more Potassium, more Sodium and 36.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 7.5 times more Energy, 36.7 times more Fat, 69.4 times more Saturated Fat, 6.2 times more Carbohydrate, 2.2 times more Sugars, 3.5 times more Fiber and 12 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.