Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Navel Oranges	Recommended Dietary Allowance
Energy	12.4% 361kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.3g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	NA	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.2g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	34.2% 13g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	6.08% 0.079mg	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	51.3% 205μg	8.5% 34μg	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	0.11% 0.1mg	65.7% 59mg	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	3.73% 0.56mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Navel Oranges	Recommended Dietary Allowance
Calcium	24.5% 245mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	NA	4.33% 0.039mg	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	111% 8.84mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	1.26% 0.029mg	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	57.4% 402mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	9.82% 334mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	41% 618mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Navel Oranges:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 10.9 times more Vitamin B1, 17.1 times more Vitamin B2, 25.6 times more Vitamin B3, 13 times more Vitamin B6, 6 times more Vitamin B9 and 3.7 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 591 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Navel Oranges:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 5.7 times more Calcium, 68 times more Iron, 10.8 times more Magnesium, 17.5 times more Phosphorus, 2 times more Potassium, 618 times more Sodium and 33.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.5 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 7.4 times more Energy, 41.9 times more Fat, 71 times more Saturated Fat, 5.1 times more Carbohydrate, 5.9 times more Fiber and 18.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.7 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.