Comparing Nutrients in 7 ounces Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	117% 152g	130g per day for Men 19-50 years
Sugars	23.3% 17g	79% 57.3g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	150% 1.94mg	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	17% 67.5μg	102% 407μg	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	130% 117mg	2.65% 2.4mg	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% 0.3mg	5.56% 0.83mg	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

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	48.2% 482mg	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	3.22% 0.26mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Navel Oranges have 49.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 10.7 times more Vitamin B1, 20.4 times more Vitamin B2, 28.7 times more Vitamin B3, 12.4 times more Vitamin B6, 6 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Navel Oranges have 13 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 5.7 times more Calcium, 67.5 times more Iron, 7.9 times more Magnesium, 12.8 times more Phosphorus, 2 times more Potassium, 454 times more Sodium and 24.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 7.5 times more Energy, 30.7 times more Fat, 51.8 times more Saturated Fat, 6.1 times more Carbohydrate, 3.4 times more Sugars, 3.8 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein