Comparing Nutrients in 1 pound Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	7.66% 222kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	15% 4.85g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	74.3% 12.6g	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	253% 328g	130g per day for Men 19-50 years
Sugars	NA	193% 140g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	337% 4.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	339% 54.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	418% 5.43mg	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	271% 1084μg	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	4.03% 3.63mg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	18% 181mg	135% 1347mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	183% 1.65mg	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	607% 48.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	439% 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% 1343mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	50% 1696mg	3400mg per day for Men 19-50 years
Selenium	NA	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	156% 2341mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.02% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 pound of Valencia Oranges has 60.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 10.3 times more Vitamin B1, 25.4 times more Vitamin B2, 43.7 times more Vitamin B3, 2.7 times more Vitamin B5, 19 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 pound of Valencia Oranges has 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 7.4 times more Calcium, 9.8 times more Copper, 118.9 times more Iron, 9.2 times more Magnesium, 96.7 times more Manganese, 17.4 times more Phosphorus, 2.1 times more Potassium, more Sodium and 32.3 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, raisins, dates and walnuts, dry contains 7.6 times more Energy, 23.3 times more Fat, 30.6 times more Saturated Fat, 28.5 times more Omega 3, 63.3 times more Omega 6, 6.1 times more Carbohydrate, 2.8 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein