Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3.35% 97kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.04% 6.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12.7% 2.15g	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	128% 166g	130g per day for Men 19-50 years
Sugars	NA	55.5% 40.2g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	213% 1921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	210% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	209% 33.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	255% 3.3mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	88% 79.4mg	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	60% 9.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20% 0.18mg	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	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	35.5% 0.82mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	NA	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.18% 6.65g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 80.7 times more Vitamin A, 14.6 times more Vitamin B1, 35.6 times more Vitamin B2, 61.5 times more Vitamin B3, 2.2 times more Vitamin B5, 26.5 times more Vitamin B6, 34.2 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 4 times more Calcium and 25.8 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2.5 times more Copper, 322.2 times more Iron, 8.2 times more Magnesium, 17.9 times more Manganese, 14.7 times more Phosphorus, 1.5 times more Potassium, more Sodium and 211.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 7.8 times more Energy, 11.5 times more Fat, 45.3 times more Saturated Fat, 2 times more Omega 3, 24.7 times more Omega 6, 7.1 times more Carbohydrate, 1.4 times more Fiber and 6.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.