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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	88% 114g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Navel Oranges have 147.8 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 5.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B12, 7.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Navel Oranges have 25.3 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.5 times more Calcium, 6.8 times more Copper, 19.8 times more Iron, 9.1 times more Magnesium, 53.6 times more Manganese, 13.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 234 times more Sodium and 19.9 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 ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 7.9 times more Energy, 36.8 times more Fat, 57.1 times more Saturated Fat, 15.2 times more Omega 3, 56.6 times more Omega 6, 6.4 times more Carbohydrate, 3 times more Sugars, 4.4 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein