Comparing Nutrients in 7 ounces Navel Oranges VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.64% 1.8g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	114% 149g	130g per day for Men 19-50 years
Sugars	23.3% 17g	44.7% 32.4g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	136% 1.77mg	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	366% 1463μg	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	25.4% 23mg	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	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	70% 0.63mg	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	742% 59.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	332% 7.64mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps:

• 7 ounces of Navel Oranges have 5.1 times more Vitamin C than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 29.9 times more Vitamin A, 10.6 times more Vitamin B1, 16.1 times more Vitamin B2, 23 times more Vitamin B3, 3.3 times more Vitamin B5, 11.3 times more Vitamin B6, 21.7 times more Vitamin B9 and 20.7 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps:

• 7 ounces of Navel Oranges have 21.5 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 5.6 times more Calcium, 8.1 times more Copper, 230 times more Iron, 15.3 times more Magnesium, 132.8 times more Manganese, 22.5 times more Phosphorus, 2.6 times more Potassium, more Selenium, 365 times more Sodium and 96.5 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, Toasted Multigrain Crisps contain 7.6 times more Energy, 34.1 times more Fat, 53.5 times more Saturated Fat, 9.6 times more Omega 3, 85 times more Omega 6, 6 times more Carbohydrate, 1.9 times more Sugars, 4.6 times more Fiber and 13.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein