Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Valencia Oranges	Recommended Dietary Allowance
Energy	18% 526kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	13% 17g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	NA	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	25.7% 9.8g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	6.87% 0.089mg	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	84.7% 339μg	14% 55.3μg	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	1.26% 1.13mg	76.4% 68.7mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Valencia Oranges	Recommended Dietary Allowance
Calcium	42% 421mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	5.83% 0.052mg	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	190% 15mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	1.4% 0.033mg	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	60% 420mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Valencia Oranges:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 10.3 times more Vitamin B1, 25.4 times more Vitamin B2, 43.7 times more Vitamin B3, 2.7 times more Vitamin B5, 19 times more Vitamin B6 and 6.1 times more Vitamin B9 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 60.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Valencia Oranges:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.4 times more Calcium, 9.8 times more Copper, 118.9 times more Iron, 9.2 times more Magnesium, 96.7 times more Manganese, 17.4 times more Phosphorus, 2.1 times more Potassium, more Sodium and 32.3 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.6 times more Energy, 23.3 times more Fat, 30.6 times more Saturated Fat, 28.5 times more Omega 3, 63.3 times more Omega 6, 6.1 times more Carbohydrate, 2.8 times more Fiber and 8.5 times more Protein than Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein