Comparing Nutrients in 1 pound Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	7.35% 213kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	293% 380g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	127% 92g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	583% 7.6mg	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	1513% 6051μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	202% 181mg	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	5.44% 0.82mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	46% 0.41mg	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	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	81.3% 1.87mg	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	162% 1134mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Oranges have 1.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 88 times more Vitamin A, 14.6 times more Vitamin B1, 35.6 times more Vitamin B2, 59.7 times more Vitamin B3, 2.2 times more Vitamin B5, 27.9 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12 and 25.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Oranges have 4 times more Calcium and 25.9 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2 times more Copper, 290 times more Iron, 8.2 times more Magnesium, 16.5 times more Manganese, 17.9 times more Phosphorus, 1.5 times more Potassium, 13 times more Selenium, more Sodium and 181.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8.1 times more Energy, 28.7 times more Fat, 105.6 times more Saturated Fat, 4.6 times more Omega 3, 60.3 times more Omega 6, 7.1 times more Carbohydrate, 2.2 times more Sugars, 1.4 times more Fiber and 6.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.