Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges	Recommended Dietary Allowance
Energy	17.6% 510kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	82.5% 107g	13% 16.7g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	15% 11g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 28.3g	NA	g per day for Men 19-50 years
Fiber	21.6% 8.22g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	23% 13g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges	Recommended Dietary Allowance
Vitamin A	78% 700μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	75.5% 302μg	10.6% 42.5μg	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	1.1% 0.99mg	83.8% 75.4mg	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	3.78% 0.57mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	161% 13mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	59% 414mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 44.9 times more Vitamin A, 9.1 times more Vitamin B1, 16.8 times more Vitamin B2, 37.1 times more Vitamin B3, 3.3 times more Vitamin B5, 18.5 times more Vitamin B6, 7.1 times more Vitamin B9, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 76 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 5.9 times more Calcium, 7.1 times more Copper, 91 times more Iron, 8.2 times more Magnesium, 81.7 times more Manganese, 20.9 times more Phosphorus, 2 times more Potassium, 5.8 times more Selenium, more Sodium and 28.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.7 times more Energy, 33.3 times more Fat, 40.3 times more Saturated Fat, 6 times more Omega 3, 67.2 times more Omega 6, 6.4 times more Carbohydrate, 3.8 times more Sugars, 2.4 times more Fiber and 9.7 times more Protein than Raw Oranges.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.