Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Florida Oranges	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	24% 17.3g	25% 18g	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	6.8% 2.58g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7% 3.93g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Florida Oranges	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	7.8% 0.1mg	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	25% 99μg	8.43% 33.7μg	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	0.22% 0.2mg	99% 89.3mg	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	1.2% 0.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Florida Oranges	Recommended Dietary Allowance
Calcium	11% 111mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	8.6% 0.077mg	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	55% 4.4mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	2.07% 0.048mg	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	18% 127mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.2% 156g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Florida Oranges:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 12.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 5.9 times more Vitamin B3, 5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Vitamin B5 and 450 times more Vitamin C than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Florida Oranges:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.3 times more Calcium, 1.9 times more Copper, 24.6 times more Iron, 1.9 times more Magnesium, 19.4 times more Manganese, 5.3 times more Phosphorus, 3.2 times more Selenium, more Sodium and 5.3 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.9 times more Energy, 1.6 times more Carbohydrate and 2.8 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.8 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Florida Oranges offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.