Comparing Nutrients in 5 ounces Navel Oranges VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Navel Oranges	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	83.6% 109g	130g per day for Men 19-50 years
Sugars	16.6% 12g	59.2% 43g	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	4.4% 3.2g	0.35% 0.26g	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	% 2.8g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 42g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	27% 10.2g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	160% 2.08mg	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	12% 48μg	52.4% 210μg	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	93% 83.8mg	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	1.4% 0.21mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	6.1% 61mg	36.6% 366mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	37.8% 0.34mg	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	2.3% 0.18mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	142% 3.26mg	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	4.66% 32.6mg	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 5 ounces of Navel Oranges have more Vitamin C than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 5 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 57.7 times more Vitamin A, 15.7 times more Vitamin B1, 19.6 times more Vitamin B2, 27.6 times more Vitamin B3, 2.4 times more Vitamin B5, 18.5 times more Vitamin B6, 4.4 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 5 ounces of Navel Oranges have 13.4 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 5 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 6 times more Calcium, 6.2 times more Copper, 79.7 times more Iron, 8.2 times more Magnesium, 79.2 times more Manganese, 13.3 times more Phosphorus, 2.2 times more Potassium, more Selenium, 505 times more Sodium and 21.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 12.5 times more Fructose than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 5 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 7.9 times more Energy, 31.5 times more Fat, 45.8 times more Saturated Fat, 5.7 times more Omega 3, 67.3 times more Omega 6, 6.1 times more Carbohydrate, 3.6 times more Sugars, 3.3 times more Fiber and 10.2 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein