Comparing Nutrients in 1 pound Florida Oranges VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	7.2% 209kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.94% 1.9g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	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	261% 339g	130g per day for Men 19-50 years
Sugars	57% 41.5g	12.5% 9.07g	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	28.6% 11g	118% 45g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	96% 53.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	181% 2.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	145% 23mg	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	17.8% 0.23mg	154% 2mg	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	55.6% 222μg	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	28.4% 4.26mg	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, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	19.5% 195mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	67% 2277mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cereals, QUAKER, Whole Wheat Natural Cereal, 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, Whole Wheat Natural Cereal, dry:

• 1 pound of Florida Oranges has more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 1 lb of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contains 4.8 times more Vitamin B1, 3.5 times more Vitamin B2, 12.8 times more Vitamin B3, 8.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 5.2 times more Vitamin E than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 1 pound of Florida Oranges has 8.9 times more Water than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 1 lb of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contains 36.7 times more Iron, 14.7 times more Magnesium, 33.8 times more Phosphorus, 3 times more Potassium and 51.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 4.6 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 1 lb of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contains 7.2 times more Energy, 9.5 times more Fat, 6.5 times more Carbohydrate, 4.1 times more Fiber and 16.9 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein