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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	9.85% 286kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	293% 380g	130g per day for Men 19-50 years
Sugars	NA	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	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	53.7% 20.4g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	202% 181mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	10% 373g	0.41% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 1 pound of Oranges with Peel has 1.8 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 74.5 times more Vitamin A, 12.7 times more Vitamin B1, 28.5 times more Vitamin B2, 33.7 times more Vitamin B3, 1.7 times more Vitamin B5, 18 times more Vitamin B6, 44.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 pound of Oranges with Peel has 7 times more Calcium and 24.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 1.6 times more Copper, 36.3 times more Iron, 5.9 times more Magnesium, 11.4 times more Phosphorus, 1.4 times more Potassium, 9.3 times more Selenium, 412.5 times more Sodium and 115.5 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of 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 pound of Oranges with Peel has 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 6 times more Energy, 11.5 times more Fat, 45.3 times more Saturated Fat, 2 times more Omega 3, 24.7 times more Omega 6, 5.4 times more Carbohydrate and 4.9 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6