Comparing Nutrients in 5 ounces Oranges VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%

Macro Nutrients

	Oranges	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.46% 0.25g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	5.24% 2.93g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.8% 0.062mg	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	1.77% 7.1μg	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% 0mg	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	NA	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, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	13.5% 0.12mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	29.6% 0.68mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	3.13% 106mg	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	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges versus 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• 5 ounces of Oranges have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• While 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 2.3 times more Vitamin B3 than Raw Oranges.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• 5 ounces of Oranges have 5 times more Calcium and 2.4 times more Potassium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• While 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 1.9 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 19.2 times more Manganese, 4.5 times more Phosphorus, more Sodium and 8.7 times more Zinc than Raw Oranges.
• Both Oranges and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain similar levels of Water per five ounces.
• 5 ounces of Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 1.3 times more Energy and 2.2 times more Protein than Raw Oranges.
• Both Oranges and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Oranges provide inadequate amounts of Energy and Protein
• Both Raw Oranges as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.