Comparing Nutrients in 5 ounces Oranges VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	17.7% 3g	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	85.8% 111g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	65.2% 47.3g	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	8.95% 3.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	180% 29mg	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	222% 2.9mg	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	551% 2203μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	17.5% 0.16mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	23.3% 98mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	9.84% 335mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cereals ready-to-eat, QUAKER, CAP:

• Raw Oranges have 1.4 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 17.6 times more Vitamin B1, 43.3 times more Vitamin B2, 72.2 times more Vitamin B3, 34 times more Vitamin B6, 51.8 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cereals ready-to-eat, QUAKER, CAP:

• Raw Oranges have 4.4 times more Calcium and 34.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 2.5 times more Copper, 183.6 times more Iron, 6.9 times more Magnesium, 13.9 times more Phosphorus, 1.3 times more Potassium, 15 times more Selenium, more Sodium and 218.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, CAP contain 8.9 times more Energy, 76.9 times more Fat, 261.3 times more Saturated Fat, 3.1 times more Omega 3, 118.1 times more Omega 6, 6.7 times more Carbohydrate, 3.6 times more Sugars and 7.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.