Comparing Nutrients in 5 ounces Oranges VS Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.4% 1.1g	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	86% 112g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	49.2% 35.7g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	161% 26mg	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	200% 2.6mg	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	467% 1868μg	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	0.16% 0.14mg	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	5.2% 0.78mg	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 ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	55% 549mg	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	411% 33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	30.4% 128mg	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% 553mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	11% 369mg	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	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	178% 19.5mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.16% 6.1g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A and 532 times more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 15.7 times more Vitamin B1, 38.8 times more Vitamin B2, 64.6 times more Vitamin B3, 30.5 times more Vitamin B6, 43.9 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Oranges have 20.2 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 9.7 times more Calcium, 232.2 times more Iron, 9 times more Magnesium, 27.9 times more Phosphorus, 1.4 times more Potassium, more Sodium and 196.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 8 times more Energy, 34.2 times more Fat, 51.3 times more Saturated Fat, 6.7 times more Carbohydrate, 2.7 times more Sugars, 2.6 times more Fiber and 9.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.