Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	7.66% 222kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.6% 1.47g	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	7.6% 1.3g	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	306% 398g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	100% 16mg	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	0% 0mg	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	175% 699μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	120% 1.1mg	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	162% 13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	NA	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER Puffed Rice:

• 1 pound of Valencia Oranges has more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 12.9 times more Vitamin B3 and 3.9 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER Puffed Rice:

• 1 pound of Valencia Oranges has 4.4 times more Calcium, 1.5 times more Potassium and 22.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 6.5 times more Copper, 31.8 times more Iron, 3 times more Magnesium, 6.9 times more Phosphorus and 18.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.8 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 7.8 times more Energy, 3.8 times more Omega 3, 7.4 times more Carbohydrate and 6.7 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6 in one pound.