Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	8.4% 1.43g	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	131% 171g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	270% 3.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	333% 4.32mg	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	763% 3050μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	33.3% 0.3mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26% 109mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	96% 1437mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Valencia Oranges have 485 times more Vitamin C than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.3 times more Vitamin A, 18.8 times more Vitamin B1, 46.2 times more Vitamin B2, 79.3 times more Vitamin B3, 1.5 times more Vitamin B5, 34.6 times more Vitamin B6 and 39.4 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 ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Valencia Oranges have 3.6 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.1 times more Copper, 219.8 times more Iron, 5.5 times more Magnesium, 9.9 times more Phosphorus, more Sodium and 272.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, Christmas Crunch contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 8.1 times more Energy, 16.1 times more Fat, 88 times more Saturated Fat, 16.4 times more Omega 6, 7.2 times more Carbohydrate and 4.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in seven ounces.