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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	7.66% 222kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	281% 365g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	115% 43.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	68.2% 38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	67.2% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	205% 1433mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel 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 Navel 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 Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Navel Oranges has 147.8 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 5.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B12, 7.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Navel 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 Navel 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 Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Navel Oranges has 25.3 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, 19.8 times more Iron, 9.1 times more Magnesium, 53.6 times more Manganese, 13.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 234 times more Sodium and 19.9 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, 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 7.9 times more Energy, 36.8 times more Fat, 57.1 times more Saturated Fat, 15.2 times more Omega 3, 56.6 times more Omega 6, 6.4 times more Carbohydrate, 3 times more Sugars, 4.4 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein