Comparing Nutrients in 7 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Florida Oranges	Recommended Dietary Allowance
Energy	25.4% 736kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	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	104% 135g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	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	49% 18.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	48.5% 27g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	24.3% 97μg	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% 0mg	99% 89.3mg	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	8.73% 1.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Florida Oranges	Recommended Dietary Allowance
Calcium	9.33% 93mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	1227% 98mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	130% 909mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Florida Oranges:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 5.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.7 times more Vitamin E than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Florida Oranges:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 549.4 times more Iron, 27 times more Magnesium, 38.2 times more Phosphorus, 2.1 times more Potassium and 40 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.3 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Raw Florida Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 8.1 times more Energy, 32.7 times more Fat, 38.4 times more Saturated Fat, 5.9 times more Carbohydrate, 3.9 times more Fiber and 19.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.4 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.