Comparing Nutrients in 7 ounces Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3.2% 93kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.04% 6.83g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	12.7% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	128% 166g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	55.5% 40.2g	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	12.5% 4.76g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	213% 1921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	210% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	209% 33.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	255% 3.3mg	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	15% 59.5μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	88% 79.4mg	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	2.4% 0.36mg	60% 9.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	20% 0.18mg	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	2.5% 0.2mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	35.5% 0.82mg	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	3.97% 27.8mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.18% 6.65g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 88 times more Vitamin A, 14.6 times more Vitamin B1, 35.6 times more Vitamin B2, 59.7 times more Vitamin B3, 2.2 times more Vitamin B5, 27.9 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12 and 25.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 7 oz.

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

• Raw Oranges have 4 times more Calcium and 25.9 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2 times more Copper, 290 times more Iron, 8.2 times more Magnesium, 16.5 times more Manganese, 17.9 times more Phosphorus, 1.5 times more Potassium, 13 times more Selenium, more Sodium and 181.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8.1 times more Energy, 28.7 times more Fat, 105.6 times more Saturated Fat, 4.6 times more Omega 3, 60.3 times more Omega 6, 7.1 times more Carbohydrate, 2.2 times more Sugars, 1.4 times more Fiber and 6.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.