Comparing Nutrients in 7 ounces Florida Oranges VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	3.15% 91kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	114% 148g	130g per day for Men 19-50 years
Sugars	25% 18g	5.47% 3.97g	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	12.5% 4.76g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	63.3% 10mg	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	7.8% 0.1mg	67% 0.87mg	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	8.43% 33.7μg	24.3% 97μg	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	99% 89.3mg	0% 0mg	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	2.4% 0.36mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 7 ounces of Florida Oranges have more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4.8 times more Vitamin B1, 3.5 times more Vitamin B2, 12.8 times more Vitamin B3, 8.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 5.2 times more Vitamin E than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 7 ounces of Florida Oranges have 8.9 times more Water than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 36.7 times more Iron, 14.7 times more Magnesium, 33.8 times more Phosphorus, 3 times more Potassium and 51.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 4.6 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 7.2 times more Energy, 9.5 times more Fat, 6.5 times more Carbohydrate, 4.1 times more Fiber and 16.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein