Comparing Nutrients in 7 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	123% 160g	130g per day for Men 19-50 years
Sugars	23.3% 17g	70.2% 51g	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	50% 19g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	38% 0.49mg	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	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0.88% 0.79mg	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	2% 0.3mg	14% 2.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	58.4% 0.53mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	134% 3.1mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 7 ounces of Navel Oranges have 147.8 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 5.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B12, 7.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 7 ounces of Navel Oranges have 25.3 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.5 times more Calcium, 6.8 times more Copper, 19.8 times more Iron, 9.1 times more Magnesium, 53.6 times more Manganese, 13.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 234 times more Sodium and 19.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 7.9 times more Energy, 36.8 times more Fat, 57.1 times more Saturated Fat, 15.2 times more Omega 3, 56.6 times more Omega 6, 6.4 times more Carbohydrate, 3 times more Sugars, 4.4 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein