Comparing Nutrients in 5 ounces Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	88% 114g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	50% 36.4g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	27% 0.35mg	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	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0.63% 0.57mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	41.7% 0.38mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	96% 2.2mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Raw Oranges have 11 times more Vitamin A and 133 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.2 times more Vitamin B1, 5 times more Vitamin B2, 8.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B12, 5.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Raw Oranges have 25.5 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.6 times more Calcium, 5.9 times more Copper, 25.8 times more Iron, 10 times more Magnesium, 62.2 times more Manganese, 22.6 times more Phosphorus, 2.4 times more Potassium, 34.6 times more Selenium, more Sodium and 22.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 8.3 times more Energy, 46 times more Fat, 64.7 times more Saturated Fat, 19.6 times more Omega 3, 72.3 times more Omega 6, 6.9 times more Carbohydrate, 2.7 times more Sugars, 4 times more Fiber and 9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.