Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, CAP VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Valencia Oranges	Recommended Dietary Allowance
Energy	28.5% 828kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	18% 23.6g	130g per day for Men 19-50 years
Sugars	91% 66.2g	NA	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	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	25% 14g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	3.4% 0.54mg	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	311% 4.04mg	9.6% 0.13mg	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	771% 3084μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	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	8.07% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	8.16% 0.073mg	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	455% 36.4mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	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	55% 385mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, CAP versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, CAP vs Valencia Oranges:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 17.6 times more Vitamin B1, 43.3 times more Vitamin B2, 74.3 times more Vitamin B3, 32.3 times more Vitamin B6 and 39.8 times more Vitamin B9 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, CAP vs Valencia Oranges:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 3 times more Copper, 204 times more Iron, 6.9 times more Magnesium, 11.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 254.8 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 4.4 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 8.5 times more Energy, 30.8 times more Fat, 112 times more Saturated Fat, 48.3 times more Omega 6, 6.6 times more Carbohydrate and 6.8 times more Protein than Valencia Oranges.
• Both Cereals ready-to-eat, QUAKER, CAP and Valencia Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 in seven ounces.