Comparing Nutrients in 1 pound Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	263% 342g	130g per day for Men 19-50 years
Sugars	NA	196% 142g	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	30% 11.3g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	475% 4277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	356% 4.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	373% 4.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	439% 5.7mg	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	44.2% 177μg	285% 1139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	1.5% 1.36mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	18% 181mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	141% 1.27mg	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	5.1% 0.41mg	641% 51.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	469% 10.8mg	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	11% 77mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	151% 2263mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Valencia Oranges has 161.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 78.6 times more Vitamin A, 10.8 times more Vitamin B1, 26.7 times more Vitamin B2, 45.9 times more Vitamin B3, 3 times more Vitamin B5, 20 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Valencia Oranges has 13.2 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 7.7 times more Calcium, 7.5 times more Copper, 125.6 times more Iron, 8.4 times more Magnesium, 103.5 times more Manganese, 17.6 times more Phosphorus, 1.6 times more Potassium, more Sodium and 30.8 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 7.7 times more Energy, 21.2 times more Fat, 37.4 times more Saturated Fat, 3.8 times more Omega 3, 29 times more Omega 6, 6.3 times more Carbohydrate, 2.4 times more Fiber and 8 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein