Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	0.55% 0.4g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	13% 4.96g	43% 16.3g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	119% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	132% 1.7mg	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	19.3% 77.4μg	95% 379μg	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	107% 96mg	0.22% 0.2mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	76% 0.68mg	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	2.23% 0.18mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	241% 5.54mg	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	4.8% 33.7mg	100% 701mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.4% 14.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Raw Valencia Oranges have 485 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 36.7 times more Vitamin A, 8.2 times more Vitamin B1, 20.3 times more Vitamin B2, 33.6 times more Vitamin B3, 3.8 times more Vitamin B5, 13.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Raw Valencia Oranges have 11.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Calcium, 9.3 times more Copper, 92.3 times more Iron, 9.9 times more Magnesium, 121.3 times more Manganese, 20.8 times more Phosphorus, 1.7 times more Potassium, more Sodium and 43.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 7.5 times more Energy, 17 times more Fat, 23.1 times more Saturated Fat, 3.9 times more Omega 3, 38.7 times more Omega 6, 6.3 times more Carbohydrate, 3.3 times more Fiber and 10 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.