Comparing Nutrients in 7 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	3.35% 97kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	27.5% 8.8g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	130% 169g	130g per day for Men 19-50 years
Sugars	23.3% 17g	119% 86g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	264% 3.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	253% 40.4mg	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	311% 4.04mg	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	771% 3086μg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.2% 0.14mg	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	455% 36.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	28% 0.65mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 7 ounces of Navel Oranges have more Vitamin C than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.8 times more Vitamin A, 22.5 times more Vitamin B1, 34 times more Vitamin B2, 48 times more Vitamin B3, 25.8 times more Vitamin B6, 45.7 times more Vitamin B9 and 4.9 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 7 ounces of Navel Oranges have 4.8 times more Calcium and 43 times more Water than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.8 times more Copper, 141.2 times more Iron, 5 times more Magnesium, 11.2 times more Manganese, 7.3 times more Phosphorus, more Selenium, 740 times more Sodium and 191.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 8.3 times more Energy, 40.5 times more Fat, 261.3 times more Saturated Fat, 36.1 times more Omega 6, 6.8 times more Carbohydrate, 5.1 times more Sugars and 5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3 in seven ounces.