Comparing Nutrients in 7 ounces Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	3.2% 93kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	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	136% 176g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	121% 88g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.16% 0.12mg	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	7.44% 29.8μg	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	117% 106mg	0.66% 0.6mg	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	2.4% 0.36mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	NA	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	100% 1504mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 7 ounces of Oranges have 2 times more Vitamin B9 and 177.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3 and 13.9 times more Vitamin E than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 7 ounces of Oranges have 2.2 times more Calcium and 34.7 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 18.7 times more Iron, 5.7 times more Magnesium, 11.1 times more Phosphorus, more Sodium and 14.9 times more Zinc than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 8.1 times more Energy, 7.6 times more Carbohydrate, 4.7 times more Sugars and 4.8 times more Protein than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges provide inadequate amounts of Energy and Protein