Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Navel Oranges	Recommended Dietary Allowance
Energy	19% 547kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	59.2% 43g	16.6% 12g	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	0.35% 0.26g	4.4% 3.2g	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	% 0.55g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 42g	% 6.07g	g per day for Men 19-50 years
Fiber	27% 10.2g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	23.4% 13g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	109% 981μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	8.6% 0.11mg	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	52.4% 210μg	12% 48μg	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	0% 0mg	93% 83.8mg	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	4.8% 0.72mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	36.6% 366mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	6.14% 0.055mg	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	184% 14.7mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	1.8% 0.041mg	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	61.8% 432mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Navel Oranges:

• 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 57.7 times more Vitamin A, 15.7 times more Vitamin B1, 19.6 times more Vitamin B2, 27.6 times more Vitamin B3, 2.4 times more Vitamin B5, 18.5 times more Vitamin B6, 4.4 times more Vitamin B9 and 3.4 times more Vitamin E than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain more Vitamin C than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Navel Oranges:

• 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 6 times more Calcium, 6.2 times more Copper, 79.7 times more Iron, 8.2 times more Magnesium, 79.2 times more Manganese, 13.3 times more Phosphorus, 2.2 times more Potassium, more Selenium, 505 times more Sodium and 21.5 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 13.4 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 7.9 times more Energy, 31.5 times more Fat, 45.8 times more Saturated Fat, 5.7 times more Omega 3, 67.3 times more Omega 6, 6.1 times more Carbohydrate, 3.6 times more Sugars, 3.3 times more Fiber and 10.2 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 12.5 times more Fructose than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein