Comparing Nutrients in 5 ounces Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	8.93% 8.66g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	5.14% 1.64g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	75.7% 98g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	23.3% 17g	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	8.95% 3.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	149% 1.94mg	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	10.6% 42.5μg	97% 387μg	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	83.8% 75.4mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	NA	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	1.77% 0.14mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	NA	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	2.83% 20mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	72% 1077mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 5 ounces of Oranges have 177.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 10.3 times more Vitamin B1, 29.3 times more Vitamin B2, 48.3 times more Vitamin B3, 22.8 times more Vitamin B6, 9.1 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Oranges.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 5 ounces of Oranges have 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 7.8 times more Calcium, 120 times more Iron, 11.6 times more Magnesium, 27.9 times more Phosphorus, 1.8 times more Potassium, more Sodium and 37.4 times more Zinc than Raw Oranges.
• 5 ounces of Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 7.6 times more Energy, 50.9 times more Fat, 77.3 times more Saturated Fat, 5.9 times more Carbohydrate, 1.3 times more Sugars, 3.7 times more Fiber and 12 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Energy and Protein