Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	7.37% 2.36g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	66% 25g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	58.5% 32.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	126% 20mg	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	9.6% 0.13mg	155% 2.02mg	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	101% 405μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	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

	Valencia Oranges	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	82% 1228mg	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	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 7 ounces of Valencia Oranges have 485 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 8.4 times more Vitamin B1, 21.6 times more Vitamin B2, 37.1 times more Vitamin B3, 16.2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 7 ounces of Valencia Oranges have 9.6 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 6.1 times more Calcium, 97.6 times more Iron, 11.7 times more Magnesium, 23.3 times more Phosphorus, 1.8 times more Potassium, more Sodium and 43.3 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 7.4 times more Energy, 20.5 times more Fat, 33.9 times more Saturated Fat, 5.4 times more Carbohydrate, 5 times more Fiber and 15.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein