Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	7.66% 222kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	63% 20g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	22% 3.77g	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	297% 386g	130g per day for Men 19-50 years
Sugars	NA	271% 197g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	578% 6.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	604% 7.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	578% 92mg	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	711% 9.24mg	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	1763% 7053μg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	34.8% 0.31mg	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	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	64.3% 1.48mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	NA	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	224% 3357mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	630% 69.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 1 pound of Valencia Oranges has more Vitamin C than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 1 lb of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contains 1.8 times more Vitamin A, 17.6 times more Vitamin B1, 43.3 times more Vitamin B2, 74.4 times more Vitamin B3, 32.3 times more Vitamin B6 and 39.9 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 ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 1 pound of Valencia Oranges has 4.4 times more Calcium and 43.2 times more Water than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 1 lb of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contains 1.9 times more Copper, 203.9 times more Iron, 5.5 times more Magnesium, 14.2 times more Manganese, 9.9 times more Phosphorus, more Sodium and 254.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contains 8.3 times more Energy, 20.3 times more Fat, 126.9 times more Saturated Fat, 18.9 times more Omega 6, 7.2 times more Carbohydrate and 4.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3 in one pound.