Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Valencia Oranges	Recommended Dietary Allowance
Energy	25.7% 746kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	122% 159g	18% 23.6g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	47.5% 18g	13% 4.96g	38g per day for Men 19-50 years
Protein	27% 15g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	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	242% 3.15mg	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	708% 2832μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	393% 9.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	107% 96mg	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	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Valencia Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	797% 63.7mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	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	91% 639mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Valencia Oranges:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 27.3 times more Vitamin B1, 33.7 times more Vitamin B2, 57.9 times more Vitamin B3, 25.2 times more Vitamin B6, 36.6 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin C than Raw Valencia Oranges.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Valencia Oranges:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 356.8 times more Iron, 7.7 times more Magnesium, 18.9 times more Phosphorus, 3.2 times more Potassium, more Sodium and 198.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Calcium and 31.4 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 7.7 times more Energy, 18.7 times more Fat, 24 times more Saturated Fat, 6.7 times more Carbohydrate, 3.6 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.