Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oranges with Peel	Recommended Dietary Allowance
Energy	22.7% 657kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	8.3% 8.06g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	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	128% 166g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	56.6% 41g	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	80% 30.4g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.7% 1mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.5mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.86% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 141mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	12.6% 0.11mg	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	768% 61.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	NA	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	52.7% 369mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	14% 474mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Oranges with Peel :

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.1 times more Vitamin B1, 34.6 times more Vitamin B2, 40.8 times more Vitamin B3, 21.9 times more Vitamin B6 and 51.8 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Oranges with Peel have similar amounts of Vitamin B5 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Oranges with Peel :

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 2.1 times more Copper, 38.7 times more Iron, 4.4 times more Magnesium, 8.5 times more Phosphorus, 1.2 times more Potassium, 15.9 times more Selenium, 379.5 times more Sodium and 139.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 32.9 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Oranges with Peel have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.3 times more Energy, 13.5 times more Fat, 58 times more Saturated Fat, 2.2 times more Omega 3, 27.2 times more Omega 6, 5.4 times more Carbohydrate, 3.4 times more Fiber and 4.9 times more Protein than Raw Oranges with Peel .
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.