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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	7.66% 222kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	224% 291g	130g per day for Men 19-50 years
Sugars	NA	7.82% 5.67g	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	155% 59g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	133% 74.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	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	385% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	296% 47.4mg	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	22% 0.29mg	368% 4.8mg	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	266% 1066μg	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	0.5% 0.45mg	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	17% 2.54mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	18% 181mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	574% 46mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	254% 1778mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	194% 2912mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.1% 41g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 1 pound of Valencia Oranges has 485 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 1 lb of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contains 11.7 times more Vitamin B1, 23.4 times more Vitamin B2, 38.1 times more Vitamin B3, 16.8 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Valencia Oranges has 9.6 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 1 lb of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contains 6.7 times more Calcium, 112.6 times more Iron, 11.6 times more Magnesium, 23.1 times more Phosphorus, 1.8 times more Potassium, more Sodium and 43.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contains 7.4 times more Energy, 20.7 times more Fat, 33.1 times more Saturated Fat, 5.4 times more Carbohydrate, 5.2 times more Fiber and 15.7 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein