Comparing Nutrients in 7 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	119% 154g	130g per day for Men 19-50 years
Sugars	23.3% 17g	53% 38.6g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	227% 2.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	275% 3.57mg	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	647% 2590μg	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% 0mg	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	61% 0.55mg	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	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	201% 4.63mg	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	120% 839mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	66.3% 994mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	249% 27.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER OAT LIFE, plain:

• 7 ounces of Navel Oranges have more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 18.8 times more Vitamin B1, 29.2 times more Vitamin B2, 40.4 times more Vitamin B3, 2.7 times more Vitamin B5, 22.8 times more Vitamin B6, 38.4 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 7 ounces of Navel Oranges have 20 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 8.2 times more Calcium, 7.1 times more Copper, 225.6 times more Iron, 8.9 times more Magnesium, 80.4 times more Manganese, 18.4 times more Phosphorus, 1.7 times more Potassium, more Selenium, 501 times more Sodium and 172.3 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, QUAKER OAT LIFE, plain contain 7.6 times more Energy, 29.5 times more Fat, 48.8 times more Saturated Fat, 6.9 times more Omega 3, 59 times more Omega 6, 6.2 times more Carbohydrate, 2.3 times more Sugars, 3 times more Fiber and 11 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein