Comparing Nutrients in 5 ounces Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	10% 1.7g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	16.6% 12g	69.7% 50.5g	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	15% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 28.3g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	121% 1.57mg	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	75.5% 302μg	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	1.1% 0.99mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	6.1% 61mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	50% 0.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	126% 2.9mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Navel Oranges have 84.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 41.2 times more Vitamin A, 11.6 times more Vitamin B1, 13.1 times more Vitamin B2, 24.6 times more Vitamin B3, 3.2 times more Vitamin B5, 14.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.7 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Navel Oranges have 10.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5.5 times more Calcium, 8.2 times more Copper, 70 times more Iron, 7.5 times more Magnesium, 70.4 times more Manganese, 12.7 times more Phosphorus, 2.2 times more Potassium, more Selenium, 440 times more Sodium and 24.8 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 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.3 times more Energy, 26.7 times more Fat, 4.7 times more Omega 3, 52.6 times more Omega 6, 6 times more Carbohydrate, 4.2 times more Sugars, 3.4 times more Fructose, 2.6 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein