Comparing Nutrients in 1 pound Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	7.66% 222kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	42% 7.12g	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	268% 349g	130g per day for Men 19-50 years
Sugars	NA	188% 136g	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	1.13% 0.82g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	30% 11.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	262% 2359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	302% 48.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	419% 5.44mg	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	145% 581μg	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	244% 220mg	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	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	18% 181mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	118% 1.07mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	443% 10mg	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	192% 1347mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	NA	130% 71.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry:

• 1 pound of Valencia Oranges has more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 43.3 times more Vitamin A, 6 times more Vitamin B1, 22.7 times more Vitamin B2, 38.9 times more Vitamin B3, 2.9 times more Vitamin B5, 19 times more Vitamin B6 and 3.3 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, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Valencia Oranges has 13.7 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 5.7 times more Calcium, 6.4 times more Copper, 91.3 times more Iron, 8.8 times more Magnesium, 97.7 times more Manganese, 17.5 times more Phosphorus, 2.4 times more Potassium, more Sodium and 28.3 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, maple and brown sugar, dry contains 7.5 times more Energy, 15.4 times more Fat, 22.7 times more Saturated Fat, 3.2 times more Omega 3, 35.7 times more Omega 6, 6.5 times more Carbohydrate, 2.9 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein