Comparing Nutrients in 7 ounces Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.74% 1.84g	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	116% 150g	130g per day for Men 19-50 years
Sugars	23.3% 17g	40.2% 29g	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	116% 44.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	154% 24.7mg	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	189% 2.46mg	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	124% 494μg	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	0.44% 0.4mg	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	5.7% 0.85mg	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, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	55% 552mg	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	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	43% 181mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber 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, Cinnamon Swirl, high fiber:

• 7 ounces of Navel Oranges have 295.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 11.2 times more Vitamin B1, 20.7 times more Vitamin B2, 29.3 times more Vitamin B3, 15.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.9 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, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Navel Oranges have 11.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 6.5 times more Calcium, 72.4 times more Iron, 8.3 times more Magnesium, 13.3 times more Phosphorus, 1.5 times more Potassium, 473 times more Sodium and 25.5 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, Cinnamon Swirl, high fiber contain 7.5 times more Energy, 32 times more Fat, 54.5 times more Saturated Fat, 6 times more Carbohydrate, 1.7 times more Sugars, 10.1 times more Fiber and 9.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein