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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	38% 14.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	56.5% 509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	9.92% 99mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 6.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 27.6 times more Vitamin A, 7.2 times more Vitamin B1, 16.4 times more Vitamin B2, 19.6 times more Vitamin B3, 2.6 times more Vitamin B5, 9.6 times more Vitamin B6 and 24.6 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 20.6 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.5 times more Calcium, 5.6 times more Copper, 37.4 times more Iron, 12 times more Magnesium, 23.5 times more Phosphorus, 2.2 times more Potassium, 10 times more Selenium, 182.5 times more Sodium and 70.2 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 5.9 times more Energy, 17 times more Fat, 26 times more Saturated Fat, 5.4 times more Omega 3, 44.4 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Fiber and 9.5 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6