Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	11%	10%	79%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11.6% 3.7g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	278% 362g	130g per day for Men 19-50 years
Sugars	NA	159% 115g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	53.6% 8.57mg	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	45.4% 0.59mg	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	42% 168μg	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	137% 20.5mg	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 ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Calcium	18% 181mg	22.7% 227mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	114% 481mg	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	225% 1574mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	108% 12mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 1 pound of Valencia Oranges has 60.6 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contains 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 6.9 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 1 pound of Valencia Oranges has 31.4 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contains 36 times more Iron, 10.6 times more Magnesium, 20.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 43.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain similar levels of Calcium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contains 7.8 times more Energy, 15.2 times more Fat, 23.4 times more Saturated Fat, 6.7 times more Carbohydrate, 3.2 times more Fiber and 10.2 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein