Comparing Nutrients in 1 pound Oranges VS Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Energy	7.35% 213kcal	58.3% 1692kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	11% 3.47g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	275% 358g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	156% 113g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	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	509% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	532% 6.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	507% 81mg	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	626% 8.14mg	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	1628% 6514μg	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	268% 241mg	0% 0mg	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	17% 2.54mg	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 ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Calcium	18% 181mg	158% 1583mg	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	1627% 130mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	98% 413mg	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	252% 1764mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	35% 1188mg	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	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	555% 61mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges vs Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal:

• 1 pound of Oranges has more Vitamin C than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• While 1 lb of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contains 15.5 times more Vitamin B1, 38.2 times more Vitamin B2, 63.4 times more Vitamin B3, 29.9 times more Vitamin B6, 47.9 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 1 pound of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges vs Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal:

• 1 pound of Oranges has 20.2 times more Water than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• While 1 lb of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contains 8.7 times more Calcium, 286.9 times more Iron, 9.1 times more Magnesium, 27.8 times more Phosphorus, 1.4 times more Potassium, more Sodium and 192.4 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contains 7.9 times more Energy, 33.8 times more Fat, 51 times more Saturated Fat, 6.7 times more Carbohydrate, 2.7 times more Sugars, 2.6 times more Fiber and 9.8 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy and Protein