Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Oranges	Recommended Dietary Allowance
Energy	18.4% 533kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	9.26% 2.96g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	13% 16.7g	130g per day for Men 19-50 years
Sugars	34.5% 25g	18.3% 13.3g	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	31% 11.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.87mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	6.54% 0.085mg	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	60.2% 241μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	83.8% 75.4mg	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	6.05% 0.91mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Oranges	Recommended Dietary Allowance
Calcium	35% 349mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	7.1% 0.064mg	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	215% 17mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.54% 0.035mg	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	72.7% 509mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	53% 792mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 16.6 times more Vitamin B1, 15.4 times more Vitamin B2, 32.2 times more Vitamin B3, 16.3 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12 and 3.6 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 532 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 6.2 times more Calcium, 121.3 times more Iron, 10.3 times more Magnesium, 25.6 times more Phosphorus, 1.9 times more Potassium, more Sodium and 32.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 11.7 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 8 times more Energy, 62.2 times more Fat, 139.4 times more Saturated Fat, 6.1 times more Carbohydrate, 1.9 times more Sugars, 3.5 times more Fiber and 10.8 times more Protein than Raw Oranges.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.