Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	116% 150g	130g per day for Men 19-50 years
Sugars	NA	98% 70.7g	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	NA	21% 15.3g	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	NA	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 39.7g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	169% 2.2mg	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	15% 59.5μg	106% 423μg	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	157% 141mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	14% 139mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	176% 4.05mg	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	6.24% 43.7mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Oranges with Peel have 101.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 38 times more Vitamin A, 7.9 times more Vitamin B1, 13.4 times more Vitamin B2, 20.9 times more Vitamin B3, 2.5 times more Vitamin B5, 11.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Oranges with Peel have 9.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.4 times more Calcium, 5.6 times more Copper, 11.4 times more Iron, 5.9 times more Magnesium, 13.3 times more Phosphorus, 1.8 times more Potassium, 4.1 times more Selenium, 220 times more Sodium and 18 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5.7 times more Energy, 13.3 times more Fat, 2.6 times more Omega 3, 27.5 times more Omega 6, 4.9 times more Carbohydrate, 1.3 times more Fiber and 7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6