Comparing Nutrients in 5 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	16.3% 2.77g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	16.6% 12g	32% 23g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	56.5% 509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	97% 1.26mg	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	261% 1045μg	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	18% 16.3mg	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	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	6.1% 61mg	34.3% 343mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	237% 5.46mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.15% 5.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Raw Navel Oranges have 5.1 times more Vitamin C than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 29.9 times more Vitamin A, 10.6 times more Vitamin B1, 16.1 times more Vitamin B2, 23 times more Vitamin B3, 3.3 times more Vitamin B5, 11.3 times more Vitamin B6, 21.7 times more Vitamin B9, 20.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Raw Navel Oranges have 21.5 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 5.6 times more Calcium, 8.1 times more Copper, 230 times more Iron, 15.3 times more Magnesium, 132.8 times more Manganese, 22.5 times more Phosphorus, 2.6 times more Potassium, more Selenium, 365 times more Sodium and 96.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 7.6 times more Energy, 34.1 times more Fat, 53.5 times more Saturated Fat, 9.6 times more Omega 3, 85 times more Omega 6, 6 times more Carbohydrate, 1.9 times more Sugars, 4.6 times more Fiber and 13.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.