Comparing Nutrients in 1 pound Navel Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	293% 380g	130g per day for Men 19-50 years
Sugars	53% 38.6g	127% 92g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	583% 7.6mg	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	38.6% 154μg	1513% 6051μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	202% 181mg	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	4.54% 0.68mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	46% 0.41mg	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	7.37% 0.59mg	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	81.3% 1.87mg	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	15% 104mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 1 pound of Navel Oranges has 1.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 80.7 times more Vitamin A, 18.6 times more Vitamin B1, 27.9 times more Vitamin B2, 39.6 times more Vitamin B3, 2.1 times more Vitamin B5, 21.2 times more Vitamin B6, 39.2 times more Vitamin B9, more Vitamin B12 and 30.3 times more Vitamin E than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 1 pound of Navel Oranges has 4.3 times more Calcium and 25.7 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 2.3 times more Copper, 223.1 times more Iron, 7.5 times more Magnesium, 14.2 times more Manganese, 10.9 times more Phosphorus, 1.6 times more Potassium, more Selenium, 825 times more Sodium and 158.9 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 7.8 times more Energy, 22.9 times more Fat, 93.2 times more Saturated Fat, 3.6 times more Omega 3, 47.2 times more Omega 6, 6.7 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein