Comparing Nutrients in 1 pound Florida Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Florida Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	7.2% 209kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	281% 365g	130g per day for Men 19-50 years
Sugars	57% 41.5g	160% 116g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	68.2% 38g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	67.2% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	86.5% 1.12mg	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	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	2% 1.8mg	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	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	19.5% 195mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	134% 1.2mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	306% 7.05mg	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	205% 1433mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70.8% 1061mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Florida Oranges has 112.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 3.7 times more Vitamin B1, 5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.7 times more Vitamin B5, 4.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 5.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Florida Oranges has 25.6 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.5 times more Calcium, 6.8 times more Copper, 28.7 times more Iron, 10 times more Magnesium, 64.8 times more Manganese, 26.3 times more Phosphorus, 2.6 times more Potassium, 34.6 times more Selenium, more Sodium and 19.9 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 ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 8.4 times more Energy, 26.3 times more Fat, 38.8 times more Saturated Fat, 12.5 times more Omega 3, 42 times more Omega 6, 7 times more Carbohydrate, 2.8 times more Sugars, 4 times more Fiber and 12 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein