Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	4.3% 125kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.64% 2.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	56.6% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	32.5% 5.52g	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	111% 144g	130g per day for Men 19-50 years
Sugars	NA	84.4% 61.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	36% 13.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	148% 23.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	183% 2.38mg	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	119% 474μg	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	1.76% 1.6mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	14% 139mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	80.3% 0.72mg	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	265% 21.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	68.3% 1024mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 7 ounces of Oranges with Peel have 88.8 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 8.9 times more Vitamin B1, 20.3 times more Vitamin B2, 23.9 times more Vitamin B3, 2 times more Vitamin B5, 12.9 times more Vitamin B6 and 8 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 7 ounces of Oranges with Peel have 9.9 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4.2 times more Calcium, 6.4 times more Copper, 13.4 times more Iron, 6.6 times more Magnesium, 13.5 times more Phosphorus, 1.9 times more Potassium, 23.4 times more Selenium, 258 times more Sodium and 17.6 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, raisins, dates and walnuts, dry contain 5.9 times more Energy, 23.3 times more Fat, 30.6 times more Saturated Fat, 28.5 times more Omega 3, 63.3 times more Omega 6, 4.7 times more Carbohydrate, 1.5 times more Fiber and 6.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6