Comparing Nutrients in 1 pound Florida Oranges VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Florida Oranges	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	7.2% 209kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	32.3% 5.5g	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	264% 343g	130g per day for Men 19-50 years
Sugars	57% 41.5g	223% 162g	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	48% 35g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	NA	% 91g	g per day for Men 19-50 years
Fiber	28.6% 11g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	249% 2241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	234% 3.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	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	5.44% 0.82mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	19.5% 195mg	107% 1066mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	160% 1.44mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	403% 9.27mg	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	189% 1324mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	81.6% 9mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.04% 38.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry:

• 1 pound of Florida Oranges has 64.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 44.9 times more Vitamin A, 7.9 times more Vitamin B1, 16.8 times more Vitamin B2, 26.2 times more Vitamin B3, 3.3 times more Vitamin B5, 21.8 times more Vitamin B6, 12.5 times more Vitamin B9 and 2.2 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, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 pound of Florida Oranges has 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 5.5 times more Calcium, 8.2 times more Copper, 101.1 times more Iron, 8.2 times more Magnesium, 85.1 times more Manganese, 24.3 times more Phosphorus, 2.1 times more Potassium, 5.8 times more Selenium, more Sodium and 24.8 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, Raisin and Spice, dry contains 7.8 times more Energy, 19 times more Fat, 3.8 times more Omega 3, 39 times more Omega 6, 6.6 times more Carbohydrate, 3.9 times more Sugars, 2.4 times more Fiber and 13 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein