Comparing Nutrients in 5 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	11%	10%	79%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.66% 6.46g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	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	87% 113g	130g per day for Men 19-50 years
Sugars	16.6% 12g	49.6% 36g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	14% 0.18mg	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	13% 52.4μg	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	1.26% 1.13mg	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	43% 6.42mg	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

	Navel Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch 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, MOTHER'S Cinnamon Oat Crunch:

• 5 ounces of Navel Oranges have 73.9 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 30.2 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 5 ounces of Navel Oranges have 31.3 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 24.9 times more Iron, 9.6 times more Magnesium, 15.1 times more Phosphorus, 2 times more Potassium, 275 times more Sodium and 32.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain similar levels of Calcium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 7.8 times more Energy, 30.4 times more Fat, 48.2 times more Saturated Fat, 6.4 times more Carbohydrate, 3 times more Sugars, 3.7 times more Fiber and 11.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein