Comparing Nutrients in 1 pound Florida Oranges VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Florida Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	7.2% 209kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	42% 7.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	268% 349g	130g per day for Men 19-50 years
Sugars	57% 41.5g	188% 136g	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	1.13% 0.82g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	28.6% 11g	86% 32.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	262% 2359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	302% 48.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	419% 5.44mg	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	19.3% 77μg	145% 581μg	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	227% 204mg	0% 0mg	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	5.44% 0.82mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	19.5% 195mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	118% 1.07mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	443% 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	7.78% 54.4mg	192% 1347mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	130% 71.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 lb

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

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

• 1 pound of Florida Oranges has more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 47.3 times more Vitamin A, 5.2 times more Vitamin B1, 22.7 times more Vitamin B2, 26.7 times more Vitamin B3, 2.9 times more Vitamin B5, 23.5 times more Vitamin B6, 7.5 times more Vitamin B9 and 2.4 times more Vitamin E than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Florida Oranges has 13.9 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 5.3 times more Calcium, 6 times more Copper, 91.3 times more Iron, 8.8 times more Magnesium, 93.6 times more Manganese, 24.8 times more Phosphorus, 2.5 times more Potassium, 31.6 times more Selenium, more Sodium and 21.3 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 8 times more Energy, 22 times more Fat, 31.7 times more Saturated Fat, 4.6 times more Omega 3, 50.6 times more Omega 6, 6.7 times more Carbohydrate, 3.3 times more Sugars, 3 times more Fiber and 13.1 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein