Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	15% 2.53g	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	115% 150g	130g per day for Men 19-50 years
Sugars	NA	85.6% 62g	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	13% 4.96g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	208% 1871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	192% 2.5mg	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	125% 498μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0.66% 0.6mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	61% 609mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	61.5% 0.55mg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	205% 4.72mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66% 990mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 7 ounces of Valencia Oranges have 161.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 78.6 times more Vitamin A, 10.8 times more Vitamin B1, 26.7 times more Vitamin B2, 45.9 times more Vitamin B3, 3 times more Vitamin B5, 20 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 7 ounces of Valencia Oranges have 13.2 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 7.7 times more Calcium, 7.5 times more Copper, 125.6 times more Iron, 8.4 times more Magnesium, 103.5 times more Manganese, 17.6 times more Phosphorus, 1.6 times more Potassium, more Sodium and 30.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 7.7 times more Energy, 21.2 times more Fat, 37.4 times more Saturated Fat, 3.8 times more Omega 3, 29 times more Omega 6, 6.3 times more Carbohydrate, 2.4 times more Fiber and 8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein